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Wheat vs. Rosemary — In-Depth Nutrition Comparison

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Important differences between wheat and rosemary

  • Wheat has more phosphorus; however, rosemary has more iron, fiber, calcium, folate, vitamin B6, potassium, copper, and magnesium.
  • Rosemary's daily need coverage for iron is 61% more.
  • Wheat has 2 times more phosphorus than rosemary. Wheat has 147mg of phosphorus, while rosemary has 66mg.
  • Wheat is lower in saturated fat.
  • Rosemary has a higher glycemic index than wheat.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Rosemary, fresh.

Infographic

Wheat vs Rosemary infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more ZincZinc +97.8%
Contains more PhosphorusPhosphorus +122.7%
Contains less SodiumSodium -69.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +89.6%
Contains more CalciumCalcium +3422.2%
Contains more PotassiumPotassium +307.3%
Contains more IronIron +277.8%
Contains more CopperCopper +45.4%
~equal in Manganese ~0.96mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +163.9%
Contains more Vitamin B3Vitamin B3 +152.7%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B6Vitamin B6 +380%
Contains more FolateFolate +890.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
2
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more ProteinProtein +72.5%
Contains more CarbsCarbs +33.3%
Contains more FatsFats +606%
Contains more OtherOther +247.1%
~equal in Water ~67.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +1281%
Contains more Poly. FatPolyunsaturated fat +270.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Rosemary
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Rosemary DV% diff.
Iron 1.76mg 6.65mg 61%
Selenium 31.9µg 58%
Fiber 4.3g 14.1g 39%
Calcium 9mg 317mg 31%
Folate 11µg 109µg 25%
Vitamin C 21.8mg 24%
Vitamin B6 0.07mg 0.336mg 20%
Vitamin A 146µg 16%
Vitamin B5 0.804mg 16%
Potassium 164mg 668mg 15%
Saturated fat 0.077g 2.838g 13%
Phosphorus 147mg 66mg 12%
Magnesium 48mg 91mg 10%
Copper 0.207mg 0.301mg 10%
Vitamin B2 0.03mg 0.152mg 9%
Vitamin B3 2.305mg 0.912mg 9%
Zinc 1.84mg 0.93mg 8%
Fats 0.83g 5.86g 8%
Protein 5.71g 3.31g 5%
Vitamin B1 0.095mg 0.036mg 5%
Polyunsaturated fat 0.243g 0.901g 4%
Monounsaturated fat 0.084g 1.16g 3%
Manganese 1.03mg 0.96mg 3%
Carbs 27.6g 20.7g 2%
Vitamin E 0.24mg 2%
Sodium 8mg 26mg 1%
Calories 132kcal 131kcal 0%
Net carbs 23.3g 6.6g N/A
Sugar 3.07g N/A
Trans fat 0.002g 0g N/A
Tryptophan 0.051mg 0.051mg 0%
Threonine 0.172mg 0.136mg 0%
Isoleucine 0.22mg 0.136mg 0%
Leucine 0.432mg 0.249mg 0%
Lysine 0.161mg 0.143mg 0%
Methionine 0.097mg 0.047mg 0%
Phenylalanine 0.3mg 0.169mg 0%
Valine 0.267mg 0.165mg 0%
Histidine 0.147mg 0.066mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Rosemary
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Wheat
30%
Rosemary
Minerals Daily Need Coverage Score
61%
Wheat
75%
Rosemary

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 2.761g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 20)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.1)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 3.07g)
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.