Rosemary vs. Parmesan — In-Depth Nutrition Comparison

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A recap on the differences between rosemary and parmesan

Rosemary has more iron, fiber, and manganese; however, parmesan is higher in phosphorus, protein, vitamin B12, calcium, and fats.
Parmesan covers your daily phosphorus needs 80% more than rosemary.
Rosemary has less saturated fat.

Food varieties used in this article are Rosemary, fresh and Cheese, parmesan, grated.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Rosemary

Parmesan

Contains more MagnesiumMagnesium	+167.6%
Contains more PotassiumPotassium	+271.1%
Contains more IronIron	+1257.1%
Contains more CopperCopper	+652.5%
Contains less SodiumSodium	-98.6%
Contains more ManganeseManganese	+1252.1%

Contains more CalciumCalcium	+169.1%
Contains more ZincZinc	+351.6%
Contains more PhosphorusPhosphorus	+850%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Rosemary

Parmesan

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+38.5%
Contains more Vitamin B3Vitamin B3	+1040%
Contains more Vitamin B5Vitamin B5	+78.7%
Contains more Vitamin B6Vitamin B6	+314.8%
Contains more FolateFolate	+1716.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+79.5%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+135.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	66mg	627mg	80%
Iron	6.65mg	0.49mg	77%
Sodium	26mg	1804mg	77%
Selenium		34.4µg	63%
Vitamin B12	0µg	1.4µg	58%
Saturated fat	2.838g	15.371g	57%
Fiber	14.1g	0g	56%
Calcium	317mg	853mg	54%
Protein	3.31g	28.42g	50%
Manganese	0.96mg	0.071mg	39%
Fats	5.86g	27.84g	34%
Zinc	0.93mg	4.2mg	30%
Cholesterol	0mg	86mg	29%
Copper	0.301mg	0.04mg	29%
Folate	109µg	6µg	26%
Vitamin C	21.8mg	0mg	24%
Vitamin B6	0.336mg	0.081mg	20%
Vitamin B2	0.152mg	0.358mg	16%
Monounsaturated fat	1.16g	7.13g	15%
Calories	131kcal	420kcal	14%
Magnesium	91mg	34mg	14%
Potassium	668mg	180mg	14%
Vitamin A	146µg	262µg	13%
Vitamin B5	0.804mg	0.45mg	7%
Omega-3 (ALA)		0.102g	6%
Vitamin B3	0.912mg	0.08mg	5%
Omega-6 (Linoleic acid)		0.87g	5%
Vitamin E		0.53mg	4%
Vitamin D*	0 IU	21 IU	3%
Vitamin D	0µg	0.5µg	3%
Choline		14.1mg	3%
Polyunsaturated fat	0.901g	1.386g	3%
Carbs	20.7g	13.91g	2%
Vitamin B1	0.036mg	0.026mg	1%
Vitamin K		1.7µg	1%
Protein per 100 calories	2.5g	6.8g	N/A
Calories per 10 g protein	396kcal	148kcal	N/A
Weight per 100 calories	76g	24g	N/A
Unsaturated / Saturated Fat ratio	0.73	0.55	N/A
Net carbs	6.6g	13.91g	N/A
Sugar		0.07g	N/A
Trans fat	0g	0.876g	N/A
Tryptophan	0.051mg	0.383mg	0%
Threonine	0.136mg	1.075mg	0%
Isoleucine	0.136mg	1.455mg	0%
Leucine	0.249mg	2.747mg	0%
Lysine	0.143mg	2.201mg	0%
Methionine	0.047mg	0.751mg	0%
Phenylalanine	0.169mg	1.538mg	0%
Valine	0.165mg	1.865mg	0%
Histidine	0.066mg	0.806mg	0%
Omega-3 (DPA)		0.015g	N/A
Omega-3 (Eicosatrienoic acid)		0.002g	N/A
Omega-6 (Gamma-linolenic acid)		0.002g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.026g	N/A
Omega-6 (Eicosadienoic acid)		0.006g	N/A