Rosemary vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between rosemary and escarole?

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.
Rosemary has 68 times more saturated fat than escarole. While rosemary has 2.838g of saturated fat, escarole has only 0.042g.
The glycemic index of escarole is lower.

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

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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.

Rosemary

Escarole

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%

Contains less SodiumSodium

-26.9%

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.

Rosemary

Escarole

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%

Contains more Vitamin B1Vitamin B1

+63.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.826mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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