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  6. Escarole vs. Rosemary

Escarole vs. Rosemary — In-Depth Nutrition Comparison

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What are the differences between escarole and rosemary?

  • Rosemary is richer than escarole in iron, fiber, calcium, manganese, vitamin B6, copper, vitamin A, vitamin C, and magnesium.
  • Rosemary's daily need coverage for iron is 74% more.
  • The amount of saturated fat in escarole is lower.
  • The glycemic index of escarole is lower.

We used Escarole, cooked, boiled, drained, no salt added and Rosemary, fresh types in this article.

Infographic

Escarole 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
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 less SodiumSodium -26.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +589.1%
Contains more PotassiumPotassium +172.7%
Contains more IronIron +823.6%
Contains more CopperCopper +246%
Contains more ZincZinc +34.8%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +149.4%

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.
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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +63.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +560.6%
Contains more Vitamin AVitamin A +55.3%
Contains more Vitamin B2Vitamin B2 +145.2%
Contains more Vitamin B3Vitamin B3 +192.3%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more FolateFolate +39.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.804mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Rosemary DV% diff.
Vitamin K 211.9µg 177%
Iron 0.72mg 6.65mg 74%
Fiber 2.8g 14.1g 45%
Calcium 46mg 317mg 27%
Manganese 0.385mg 0.96mg 25%
Vitamin B6 0.016mg 0.336mg 25%
Copper 0.087mg 0.301mg 24%
Vitamin C 3.3mg 21.8mg 21%
Magnesium 13mg 91mg 19%
Saturated fat 0.042g 2.838g 13%
Potassium 245mg 668mg 12%
Fats 0.18g 5.86g 9%
Folate 78µg 109µg 8%
Vitamin B2 0.062mg 0.152mg 7%
Calories 19kcal 131kcal 6%
Carbs 3.07g 20.7g 6%
Phosphorus 22mg 66mg 6%
Vitamin A 94µg 146µg 6%
Polyunsaturated fat 0.081g 0.901g 5%
Protein 1.15g 3.31g 4%
Vitamin B3 0.312mg 0.912mg 4%
Vitamin E 0.4mg 3%
Choline 15.4mg 3%
Monounsaturated fat 0.004g 1.16g 3%
Zinc 0.69mg 0.93mg 2%
Vitamin B1 0.059mg 0.036mg 2%
Protein per 100 calories 6.1g 2.5g N/A
Calories per 10 g protein 165kcal 396kcal N/A
Weight per 100 calories 526g 76g N/A
Unsaturated / Saturated Fat ratio 2 0.73 N/A
Net carbs 0.27g 6.6g N/A
Sugar 0.23g N/A
Sodium 19mg 26mg 0%
Selenium 0.2µg 0%
Vitamin B5 0.826mg 0.804mg 0%
Tryptophan 0.005mg 0.051mg 0%
Threonine 0.046mg 0.136mg 0%
Isoleucine 0.066mg 0.136mg 0%
Leucine 0.09mg 0.249mg 0%
Lysine 0.058mg 0.143mg 0%
Methionine 0.013mg 0.047mg 0%
Phenylalanine 0.049mg 0.169mg 0%
Valine 0.058mg 0.165mg 0%
Histidine 0.021mg 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +39.1%
Contains more ProteinProtein +187.8%
Contains more FatsFats +3155.6%
Contains more CarbsCarbs +574.3%
Contains more OtherOther +80.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 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 -98.5%
Contains more Mono. FatMonounsaturated fat +28900%
Contains more Poly. FatPolyunsaturated fat +1012.3%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.