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  6. Chard vs. Rosemary

Chard vs. Rosemary — In-Depth Nutrition Comparison

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Differences between chard and rosemary

  • Chard has more vitamin A, while rosemary has more iron, fiber, manganese, calcium, folate, vitamin B6, copper, and vitamin B5.
  • Rosemary's daily need coverage for iron is 55% higher.
  • Rosemary contains 2 times less vitamin A than chard. Chard contains 306µg of vitamin A, while rosemary contains 146µg.
  • The amount of saturated fat in chard is lower.
  • Chard has a lower glycemic index. The glycemic index of chard is 32, while the glycemic index of rosemary is 70.

The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Rosemary, fresh.

Infographic

Chard vs Rosemary infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Chard
Chard
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
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 SeleniumSelenium +∞%
Contains more CalciumCalcium +446.6%
Contains more PotassiumPotassium +21.7%
Contains more IronIron +194.2%
Contains more CopperCopper +84.7%
Contains more ZincZinc +181.8%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +187.4%
~equal in Magnesium ~91mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Chard
Chard
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 60% 0% 102% 38% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Contains more Vitamin AVitamin A +109.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +21.1%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +153.3%
Contains more Vitamin B5Vitamin B5 +393.3%
Contains more Vitamin B6Vitamin B6 +295.3%
Contains more FolateFolate +1111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.036mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chard Rosemary DV% diff.
Vitamin K 327.3µg 273%
Iron 2.26mg 6.65mg 55%
Fiber 2.1g 14.1g 48%
Manganese 0.334mg 0.96mg 27%
Calcium 58mg 317mg 26%
Folate 9µg 109µg 25%
Vitamin B6 0.085mg 0.336mg 19%
Vitamin A 306µg 146µg 18%
Copper 0.163mg 0.301mg 15%
Vitamin E 1.89mg 13%
Vitamin B5 0.163mg 0.804mg 13%
Saturated fat 0.012g 2.838g 13%
Fats 0.08g 5.86g 9%
Sodium 179mg 26mg 7%
Calories 20kcal 131kcal 6%
Carbs 4.13g 20.7g 6%
Polyunsaturated fat 0.028g 0.901g 6%
Zinc 0.33mg 0.93mg 5%
Phosphorus 33mg 66mg 5%
Vitamin B2 0.086mg 0.152mg 5%
Choline 28.7mg 5%
Vitamin C 18mg 21.8mg 4%
Potassium 549mg 668mg 4%
Protein 1.88g 3.31g 3%
Vitamin B3 0.36mg 0.912mg 3%
Monounsaturated fat 0.016g 1.16g 3%
Selenium 0.9µg 2%
Magnesium 86mg 91mg 1%
Protein per 100 calories 9.4g 2.5g N/A
Calories per 10 g protein 106kcal 396kcal N/A
Weight per 100 calories 500g 76g N/A
Unsaturated / Saturated Fat ratio 3.7 0.73 N/A
Net carbs 2.03g 6.6g N/A
Sugar 1.1g N/A
Vitamin B1 0.034mg 0.036mg 0%
Tryptophan 0.018mg 0.051mg 0%
Threonine 0.086mg 0.136mg 0%
Isoleucine 0.154mg 0.136mg 0%
Leucine 0.135mg 0.249mg 0%
Lysine 0.103mg 0.143mg 0%
Methionine 0.02mg 0.047mg 0%
Phenylalanine 0.114mg 0.169mg 0%
Valine 0.114mg 0.165mg 0%
Histidine 0.038mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 WaterWater +36.7%
Contains more ProteinProtein +76.1%
Contains more FatsFats +7225%
Contains more CarbsCarbs +401.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
Chard
1
21% 29% 50%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 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 -99.6%
Contains more Mono. FatMonounsaturated fat +7150%
Contains more Poly. FatPolyunsaturated fat +3117.9%

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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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.