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Rosemary vs. Cheese — In-Depth Nutrition Comparison

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Important differences between rosemary and cheese

  • Rosemary has more iron, fiber, manganese, vitamin A, and copper; however, cheese has more phosphorus, vitamin B12, and calcium.
  • Rosemary's daily need coverage for iron is 81% more.
  • Rosemary is lower in saturated fat.
  • Rosemary has a higher glycemic index than cheese.

The food varieties used in the comparison are Rosemary, fresh and Cheese, cheddar.

Infographic

Rosemary vs Cheese 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%
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +237%
Contains more PotassiumPotassium +778.9%
Contains more IronIron +4650%
Contains more CopperCopper +903.3%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +3455.6%
Contains more CalciumCalcium +124%
Contains more ZincZinc +291.4%
Contains more PhosphorusPhosphorus +589.4%

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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Cheese
Cheese
6
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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +24.1%
Contains more Vitamin B3Vitamin B3 +1445.8%
Contains more Vitamin B5Vitamin B5 +96.1%
Contains more Vitamin B6Vitamin B6 +409.1%
Contains more FolateFolate +303.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +126%
Contains more Vitamin B2Vitamin B2 +181.6%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Rosemary Cheese DV% diff.
Iron 6.65mg 0.14mg 81%
Saturated fat 2.838g 18.867g 73%
Fiber 14.1g 0g 56%
Phosphorus 66mg 455mg 56%
Selenium 28.5µg 52%
Vitamin B12 0µg 1.1µg 46%
Fats 5.86g 33.31g 42%
Manganese 0.96mg 0.027mg 41%
Protein 3.31g 22.87g 39%
Calcium 317mg 710mg 39%
Cholesterol 0mg 99mg 33%
Copper 0.301mg 0.03mg 30%
Sodium 26mg 653mg 27%
Zinc 0.93mg 3.64mg 25%
Vitamin C 21.8mg 0mg 24%
Vitamin B2 0.152mg 0.428mg 21%
Vitamin B6 0.336mg 0.066mg 21%
Folate 109µg 27µg 21%
Vitamin A 146µg 330µg 20%
Monounsaturated fat 1.16g 9.246g 20%
Potassium 668mg 76mg 17%
Magnesium 91mg 27mg 15%
Calories 131kcal 404kcal 14%
Vitamin B5 0.804mg 0.41mg 8%
Carbs 20.7g 3.09g 6%
Vitamin E 0.71mg 5%
Vitamin B3 0.912mg 0.059mg 5%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Polyunsaturated fat 0.901g 1.421g 3%
Vitamin K 2.4µg 2%
Vitamin B1 0.036mg 0.029mg 1%
Protein per 100 calories 2.5g 5.7g N/A
Calories per 10 g protein 396kcal 177kcal N/A
Weight per 100 calories 76g 25g N/A
Unsaturated / Saturated Fat ratio 0.73 0.57 N/A
Net carbs 6.6g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.051mg 0.547mg 0%
Threonine 0.136mg 1.044mg 0%
Isoleucine 0.136mg 1.206mg 0%
Leucine 0.249mg 1.939mg 0%
Lysine 0.143mg 1.025mg 0%
Methionine 0.047mg 0.547mg 0%
Phenylalanine 0.169mg 1.074mg 0%
Valine 0.165mg 1.404mg 0%
Histidine 0.066mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +569.9%
Contains more WaterWater +83.1%
Contains more ProteinProtein +590.9%
Contains more FatsFats +468.4%
Contains more OtherOther +57.2%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -85%
Contains more Mono. FatMonounsaturated fat +697.1%
Contains more Poly. FatPolyunsaturated fat +57.7%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.