Spearmint vs. Rosemary — In-Depth Nutrition Comparison

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How are spearmint and rosemary different?

Spearmint is richer in iron, vitamin A, and manganese, while rosemary is higher in fiber, vitamin B6, calcium, vitamin B5, vitamin C, and copper.
Spearmint covers your daily need for iron, 65% more than rosemary.
Spearmint is lower in saturated fat.

Spearmint, fresh and Rosemary, fresh types were used 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.

Spearmint

Rosemary

Contains more IronIron	+78.5%
Contains more ZincZinc	+17.2%
Contains more ManganeseManganese	+16.5%

Contains more MagnesiumMagnesium	+44.4%
Contains more CalciumCalcium	+59.3%
Contains more PotassiumPotassium	+45.9%
Contains more CopperCopper	+25.4%
Contains less SodiumSodium	-13.3%

~equal in Phosphorus ~66mg

~equal in Selenium ~µg

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.

Spearmint

Rosemary

Contains more Vitamin AVitamin A	+39%
Contains more Vitamin B1Vitamin B1	+116.7%
Contains more Vitamin B2Vitamin B2	+15.1%

Contains more Vitamin CVitamin C	+63.9%
Contains more Vitamin B5Vitamin B5	+221.6%
Contains more Vitamin B6Vitamin B6	+112.7%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B3 ~0.912mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~109µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	11.87mg	6.65mg	65%
Fiber	6.8g	14.1g	29%
Vitamin B6	0.158mg	0.336mg	14%
Calcium	199mg	317mg	12%
Saturated fat	0.191g	2.838g	12%
Vitamin B5	0.25mg	0.804mg	11%
Vitamin C	13.3mg	21.8mg	9%
Fats	0.73g	5.86g	8%
Magnesium	63mg	91mg	7%
Copper	0.24mg	0.301mg	7%
Manganese	1.118mg	0.96mg	7%
Potassium	458mg	668mg	6%
Vitamin A	203µg	146µg	6%
Calories	44kcal	131kcal	4%
Carbs	8.41g	20.7g	4%
Vitamin B1	0.078mg	0.036mg	4%
Monounsaturated fat	0.025g	1.16g	3%
Polyunsaturated fat	0.394g	0.901g	3%
Vitamin B2	0.175mg	0.152mg	2%
Zinc	1.09mg	0.93mg	1%
Phosphorus	60mg	66mg	1%
Folate	105µg	109µg	1%
Protein	3.29g	3.31g	0%
Protein per 100 calories	7.5g	2.5g	N/A
Calories per 10 g protein	134kcal	396kcal	N/A
Weight per 100 calories	227g	76g	N/A
Unsaturated / Saturated Fat ratio	2.2	0.73	N/A
Net carbs	1.61g	6.6g	N/A
Sodium	30mg	26mg	0%
Vitamin B3	0.948mg	0.912mg	0%
Tryptophan	0.05mg	0.051mg	0%
Threonine	0.135mg	0.136mg	0%
Isoleucine	0.135mg	0.136mg	0%
Leucine	0.247mg	0.249mg	0%
Lysine	0.141mg	0.143mg	0%
Methionine	0.046mg	0.047mg	0%
Phenylalanine	0.168mg	0.169mg	0%
Valine	0.164mg	0.165mg	0%
Histidine	0.066mg	0.066mg	0%