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, vitamin A, and manganese; however, parmesan is higher in phosphorus, vitamin B12, calcium, and zinc.
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

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

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%

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

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 B2Vitamin B2	+135.5%
Contains more Vitamin B12Vitamin B12	+∞%

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%
Vitamin B3	0.912mg	0.08mg	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 - ALA		0.102g	N/A
Omega-3 - DPA		0.015g	N/A
Omega-3 - Eicosatrienoic acid		0.002g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.026g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		0.87g	N/A