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Watercress vs Rosemary - In-Depth Nutrition Comparison

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The main differences between Watercress and Rosemary

  • Watercress has more Vitamin C, however Rosemary has more Iron, Fiber, Manganese, Folate, Copper, Calcium, Magnesium, and Vitamin B6.
  • Daily need coverage for Iron from Rosemary is 81% higher.
  • Rosemary has 2 times less Vitamin C than Watercress. Watercress has 43mg of Vitamin C, while Rosemary has 21.8mg.
  • Watercress is lower in Saturated Fat.

Food types used in this article are Watercress, raw and Rosemary, fresh.

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Watercress vs Rosemary infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +3225%
Contains more Calcium +164.2%
Contains more Potassium +102.4%
Contains more Magnesium +333.3%
Contains more Copper +290.9%
Contains more Zinc +745.5%
Contains less Sodium -36.6%
Equal in Phosphorus - 66
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Contains more Iron +3225%
Contains more Calcium +164.2%
Contains more Potassium +102.4%
Contains more Magnesium +333.3%
Contains more Copper +290.9%
Contains more Zinc +745.5%
Contains less Sodium -36.6%
Equal in Phosphorus - 66

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +97.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +356%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +160.5%
Contains more Folate +1111.1%
Equal in Vitamin A - 2924
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
Contains more Vitamin C +97.2%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +26.7%
Contains more Vitamin B3 +356%
Contains more Vitamin B5 +159.4%
Contains more Vitamin B6 +160.5%
Contains more Folate +1111.1%
Equal in Vitamin A - 2924

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
91
Watercress
43
Rosemary
Mineral Summary Score
18
Watercress
78
Rosemary

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Watercress
20%
Rosemary
Carbohydrates
1%
Watercress
21%
Rosemary
Fats
0%
Watercress
27%
Rosemary

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Watercress Rosemary
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Rosemary
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 2.811g)
Which food is lower in glycemic index?
Watercress
Watercress is lower in glycemic index (difference - 38)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.5)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 15mg)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Watercress Rosemary Opinion
Calories 11 131 Rosemary
Protein 2.3 3.31 Rosemary
Fats 0.1 5.86 Rosemary
Vitamin C 43 21.8 Watercress
Carbs 1.29 20.7 Rosemary
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 6.65 Rosemary
Calcium 120 317 Rosemary
Potassium 330 668 Rosemary
Magnesium 21 91 Rosemary
Sugar 0.2 Rosemary
Fiber 0.5 14.1 Rosemary
Copper 0.077 0.301 Rosemary
Zinc 0.11 0.93 Rosemary
Starch
Phosphorus 60 66 Rosemary
Sodium 41 26 Rosemary
Vitamin A 3191 2924 Watercress
Vitamin E 1 Watercress
Vitamin D 0 0
Vitamin B1 0.09 0.036 Watercress
Vitamin B2 0.12 0.152 Rosemary
Vitamin B3 0.2 0.912 Rosemary
Vitamin B5 0.31 0.804 Rosemary
Vitamin B6 0.129 0.336 Rosemary
Vitamin B12 0 0
Vitamin K 250 Watercress
Folate 9 109 Rosemary
Trans Fat 0 0
Saturated Fat 0.027 2.838 Watercress
Monounsaturated Fat 0.008 1.16 Rosemary
Polyunsaturated fat 0.035 0.901 Rosemary
Tryptophan 0.03 0.051 Rosemary
Threonine 0.133 0.136 Rosemary
Isoleucine 0.093 0.136 Rosemary
Leucine 0.166 0.249 Rosemary
Lysine 0.134 0.143 Rosemary
Methionine 0.02 0.047 Rosemary
Phenylalanine 0.114 0.169 Rosemary
Valine 0.137 0.165 Rosemary
Histidine 0.04 0.066 Rosemary
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.