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  6. Rosemary vs. Chard

Rosemary vs. Chard — In-Depth Nutrition Comparison

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Differences between rosemary and chard

  • Rosemary has more iron, fiber, manganese, calcium, folate, vitamin B6, copper, and vitamin B5, while chard has more vitamin A.
  • Chard's daily need coverage for vitamin A is 64% higher.
  • Chard contains 237 times less saturated fat than rosemary. Rosemary contains 2.838g of saturated fat, while chard contains 0.012g.
  • 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 Rosemary, fresh and Chard, swiss, cooked, boiled, drained, without salt.

Infographic

Rosemary vs Chard 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.
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%
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%
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 ~86mg

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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
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%
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%
Contains more Vitamin AVitamin A +109.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +76.1%
Contains more FatsFats +7225%
Contains more CarbsCarbs +401.2%
Contains more OtherOther +87.3%
Contains more WaterWater +36.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
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
Contains more Mono. FatMonounsaturated fat +7150%
Contains more Poly. FatPolyunsaturated fat +3117.9%
Contains less Sat. FatSaturated fat -99.6%

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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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.