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Wild rice vs. Rosemary — In-Depth Nutrition Comparison

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Important differences between Wild rice and Rosemary

  • Wild rice has less Iron, Fiber, Calcium, Manganese, Vitamin C, Folate, Copper, Potassium, Vitamin A RAE, and Vitamin B6.
  • Rosemary's daily need coverage for Iron is 76% more.

The food varieties used in the comparison are Wild rice, cooked and Rosemary, fresh.

Infographic

Wild rice 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.
Contains more Phosphorus +24.2%
Contains less Sodium -88.5%
Contains more Zinc +44.1%
Contains more Calcium +10466.7%
Contains more Iron +1008.3%
Contains more Magnesium +184.4%
Contains more Potassium +561.4%
Contains more Copper +148.8%
Contains more Manganese +240.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Contains more Phosphorus +24.2%
Contains less Sodium -88.5%
Contains more Zinc +44.1%
Contains more Calcium +10466.7%
Contains more Iron +1008.3%
Contains more Magnesium +184.4%
Contains more Potassium +561.4%
Contains more Copper +148.8%
Contains more Manganese +240.4%

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.
:
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +41.1%
Contains more Vitamin A +97366.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +74.7%
Contains more Vitamin B5 +422.1%
Contains more Vitamin B6 +148.9%
Contains more Folate +319.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 6% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0% 0%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B3 +41.1%
Contains more Vitamin A +97366.7%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +74.7%
Contains more Vitamin B5 +422.1%
Contains more Vitamin B6 +148.9%
Contains more Folate +319.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +20.5%
Contains more Fats +1623.5%
Contains more Other +490%
Equal in Carbs - 20.7
Equal in Water - 67.77
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 Protein +20.5%
Contains more Fats +1623.5%
Contains more Other +490%
Equal in Carbs - 20.7
Equal in Water - 67.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +2220%
Contains more Polyunsaturated fat +323%
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +2220%
Contains more Polyunsaturated fat +323%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice 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 minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Rosemary Opinion
Net carbs 19.54g 6.6g Wild rice
Protein 3.99g 3.31g Wild rice
Fats 0.34g 5.86g Rosemary
Carbs 21.34g 20.7g Wild rice
Calories 101kcal 131kcal Rosemary
Fructose 0.2g Wild rice
Sugar 0.73g Rosemary
Fiber 1.8g 14.1g Rosemary
Calcium 3mg 317mg Rosemary
Iron 0.6mg 6.65mg Rosemary
Magnesium 32mg 91mg Rosemary
Phosphorus 82mg 66mg Wild rice
Potassium 101mg 668mg Rosemary
Sodium 3mg 26mg Wild rice
Zinc 1.34mg 0.93mg Wild rice
Copper 0.121mg 0.301mg Rosemary
Manganese 0.282mg 0.96mg Rosemary
Selenium 0.8µg Wild rice
Vitamin A 3IU 2924IU Rosemary
Vitamin A RAE 0µg 146µg Rosemary
Vitamin E 0.24mg Wild rice
Vitamin C 0mg 21.8mg Rosemary
Vitamin B1 0.052mg 0.036mg Wild rice
Vitamin B2 0.087mg 0.152mg Rosemary
Vitamin B3 1.287mg 0.912mg Wild rice
Vitamin B5 0.154mg 0.804mg Rosemary
Vitamin B6 0.135mg 0.336mg Rosemary
Folate 26µg 109µg Rosemary
Choline 10.2mg Wild rice
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg 0.051mg Rosemary
Threonine 0.127mg 0.136mg Rosemary
Isoleucine 0.167mg 0.136mg Wild rice
Leucine 0.276mg 0.249mg Wild rice
Lysine 0.17mg 0.143mg Wild rice
Methionine 0.119mg 0.047mg Wild rice
Phenylalanine 0.195mg 0.169mg Wild rice
Valine 0.232mg 0.165mg Wild rice
Histidine 0.104mg 0.066mg Wild rice
Saturated Fat 0.049g 2.838g Wild rice
Monounsaturated Fat 0.05g 1.16g Rosemary
Polyunsaturated fat 0.213g 0.901g Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Wild rice
40%
Rosemary
Minerals Daily Need Coverage Score
21%
Wild rice
75%
Rosemary

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 2.789g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 13)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $1.5)
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.73g)
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.

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.