Rye vs. Rosemary — In-Depth Nutrition Comparison

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A recap on the differences between rye and rosemary

Rye has more manganese, phosphorus, vitamin B1, vitamin B3, and zinc; however, rosemary is higher in vitamin A, iron, calcium, vitamin C, and folate.
Rye covers your daily manganese needs 70% more than rosemary.
Rosemary contains 9 times less vitamin B1 than rye. Rye contains 0.316mg of vitamin B1, while rosemary contains 0.036mg.
The glycemic index of rosemary is higher.

Food varieties used in this article are Rye grain and Rosemary, fresh.

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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.

Rye

Rosemary

Contains more MagnesiumMagnesium	+20.9%
Contains more CopperCopper	+21.9%
Contains more ZincZinc	+184.9%
Contains more PhosphorusPhosphorus	+403%
Contains less SodiumSodium	-92.3%
Contains more ManganeseManganese	+168.4%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+1220.8%
Contains more PotassiumPotassium	+31%
Contains more IronIron	+152.9%

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.

Rye

Rosemary

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+777.8%
Contains more Vitamin B2Vitamin B2	+65.1%
Contains more Vitamin B3Vitamin B3	+368.2%
Contains more Vitamin B5Vitamin B5	+81.1%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+14500%
Contains more Vitamin B6Vitamin B6	+14.3%
Contains more FolateFolate	+186.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.577mg	0.96mg	70%
Iron	2.63mg	6.65mg	50%
Phosphorus	332mg	66mg	38%
Calcium	24mg	317mg	29%
Selenium	13.9µg		25%
Vitamin C	0mg	21.8mg	24%
Vitamin B1	0.316mg	0.036mg	23%
Vitamin B3	4.27mg	0.912mg	21%
Carbs	75.86g	20.7g	18%
Folate	38µg	109µg	18%
Zinc	2.65mg	0.93mg	16%
Vitamin A	1µg	146µg	16%
Protein	10.34g	3.31g	14%
Vitamin B5	1.456mg	0.804mg	13%
Saturated fat	0.197g	2.838g	12%
Calories	338kcal	131kcal	10%
Vitamin B2	0.251mg	0.152mg	8%
Fats	1.63g	5.86g	7%
Copper	0.367mg	0.301mg	7%
Vitamin E	0.85mg		6%
Choline	30.4mg		6%
Magnesium	110mg	91mg	5%
Potassium	510mg	668mg	5%
Vitamin K	5.9µg		5%
Fiber	15.1g	14.1g	4%
Vitamin B6	0.294mg	0.336mg	3%
Monounsaturated fat	0.208g	1.16g	2%
Sodium	2mg	26mg	1%
Polyunsaturated fat	0.767g	0.901g	1%
Protein per 100 calories	3.1g	2.5g	N/A
Calories per 10 g protein	327kcal	396kcal	N/A
Weight per 100 calories	30g	76g	N/A
Unsaturated / Saturated Fat ratio	4.9	0.73	N/A
Net carbs	60.76g	6.6g	N/A
Sugar	0.98g		N/A
Tryptophan	0.108mg	0.051mg	0%
Threonine	0.289mg	0.136mg	0%
Isoleucine	0.208mg	0.136mg	0%
Leucine	0.563mg	0.249mg	0%
Lysine	0.286mg	0.143mg	0%
Methionine	0.153mg	0.047mg	0%
Phenylalanine	0.435mg	0.169mg	0%
Valine	0.317mg	0.165mg	0%
Histidine	0.189mg	0.066mg	0%
Fructose	0.11g		0%