Rosemary vs. Kale — In-Depth Nutrition Comparison

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What are the differences between rosemary and kale?

Rosemary is higher in iron, fiber, calcium, folate, manganese, magnesium, copper, and vitamin B6, yet kale is higher in vitamin A and vitamin C.
Kale's daily need coverage for vitamin A is 214% more.
Rosemary has 8 times more folate than kale. While rosemary has 109µg of folate, kale has only 13µg.

We used Rosemary, fresh and Kale, cooked, boiled, drained, without salt 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

Kale

Contains more MagnesiumMagnesium	+405.6%
Contains more CalciumCalcium	+340.3%
Contains more PotassiumPotassium	+193%
Contains more IronIron	+638.9%
Contains more CopperCopper	+92.9%
Contains more ZincZinc	+287.5%
Contains more PhosphorusPhosphorus	+135.7%
Contains more ManganeseManganese	+130.8%

Contains less SodiumSodium

-11.5%

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

Kale

Contains more Vitamin B2Vitamin B2	+117.1%
Contains more Vitamin B3Vitamin B3	+82.4%
Contains more Vitamin B5Vitamin B5	+1540.8%
Contains more Vitamin B6Vitamin B6	+143.5%
Contains more FolateFolate	+738.5%

Contains more Vitamin CVitamin C	+88.1%
Contains more Vitamin AVitamin A	+366.4%
Contains more Vitamin B1Vitamin B1	+47.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		817µg	681%
Iron	6.65mg	0.9mg	72%
Vitamin A	146µg	681µg	59%
Fiber	14.1g	2g	48%
Calcium	317mg	72mg	25%
Manganese	0.96mg	0.416mg	24%
Folate	109µg	13µg	24%
Vitamin C	21.8mg	41mg	21%
Magnesium	91mg	18mg	17%
Copper	0.301mg	0.156mg	16%
Vitamin B5	0.804mg	0.049mg	15%
Vitamin B6	0.336mg	0.138mg	15%
Potassium	668mg	228mg	13%
Saturated fat	2.838g	0.052g	13%
Fats	5.86g	0.4g	8%
Zinc	0.93mg	0.24mg	6%
Vitamin E		0.85mg	6%
Vitamin B2	0.152mg	0.07mg	6%
Calories	131kcal	28kcal	5%
Carbs	20.7g	5.63g	5%
Phosphorus	66mg	28mg	5%
Polyunsaturated fat	0.901g	0.193g	5%
Protein	3.31g	1.9g	3%
Vitamin B3	0.912mg	0.5mg	3%
Monounsaturated fat	1.16g	0.03g	3%
Selenium		0.9µg	2%
Vitamin B1	0.036mg	0.053mg	1%
Protein per 100 calories	2.5g	6.8g	N/A
Calories per 10 g protein	396kcal	147kcal	N/A
Weight per 100 calories	76g	357g	N/A
Unsaturated / Saturated Fat ratio	0.73	4.3	N/A
Net carbs	6.6g	3.63g	N/A
Sugar		1.25g	N/A
Sodium	26mg	23mg	0%
Choline		0.4mg	0%
Tryptophan	0.051mg	0.023mg	0%
Threonine	0.136mg	0.085mg	0%
Isoleucine	0.136mg	0.114mg	0%
Leucine	0.249mg	0.133mg	0%
Lysine	0.143mg	0.114mg	0%
Methionine	0.047mg	0.018mg	0%
Phenylalanine	0.169mg	0.097mg	0%
Valine	0.165mg	0.104mg	0%
Histidine	0.066mg	0.04mg	0%