Spinach vs. Rosemary — In-Depth Nutrition Comparison

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Differences between spinach and rosemary

Spinach has more vitamin A and folate, while rosemary has more fiber, iron, calcium, copper, vitamin C, vitamin B5, and vitamin B6.
Spinach's daily need coverage for vitamin A is 151% higher.
The amount of saturated fat in spinach is lower.
Spinach has a lower glycemic index. The glycemic index of spinach is 32, while the glycemic index of rosemary is 70.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt 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.

Spinach

Rosemary

Contains more SeleniumSelenium

+∞%

Contains more CalciumCalcium	+133.1%
Contains more PotassiumPotassium	+43.3%
Contains more IronIron	+86.3%
Contains more CopperCopper	+73%
Contains more ZincZinc	+22.4%
Contains more PhosphorusPhosphorus	+17.9%
Contains less SodiumSodium	-62.9%

~equal in Magnesium ~91mg

~equal in Manganese ~0.96mg

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.

Spinach

Rosemary

Contains more Vitamin AVitamin A	+258.9%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+163.9%
Contains more Vitamin B2Vitamin B2	+55.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+33.9%

Contains more Vitamin CVitamin C	+122.4%
Contains more Vitamin B3Vitamin B3	+86.1%
Contains more Vitamin B5Vitamin B5	+454.5%
Contains more Vitamin B6Vitamin B6	+38.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg		411%
Fiber	2.4g	14.1g	47%
Vitamin A	524µg	146µg	42%
Iron	3.57mg	6.65mg	39%
Calcium	136mg	317mg	18%
Copper	0.174mg	0.301mg	14%
Vitamin E	2.08mg		14%
Vitamin C	9.8mg	21.8mg	13%
Vitamin B5	0.145mg	0.804mg	13%
Saturated fat	0.043g	2.838g	13%
Fats	0.26g	5.86g	9%
Folate	146µg	109µg	9%
Vitamin B6	0.242mg	0.336mg	7%
Carbs	3.75g	20.7g	6%
Potassium	466mg	668mg	6%
Vitamin B2	0.236mg	0.152mg	6%
Calories	23kcal	131kcal	5%
Vitamin B1	0.095mg	0.036mg	5%
Polyunsaturated fat	0.109g	0.901g	5%
Choline	19.7mg		4%
Selenium	1.5µg		3%
Vitamin B3	0.49mg	0.912mg	3%
Monounsaturated fat	0.006g	1.16g	3%
Zinc	0.76mg	0.93mg	2%
Sodium	70mg	26mg	2%
Protein	2.97g	3.31g	1%
Magnesium	87mg	91mg	1%
Phosphorus	56mg	66mg	1%
Manganese	0.935mg	0.96mg	1%
Protein per 100 calories	13g	2.5g	N/A
Calories per 10 g protein	77kcal	396kcal	N/A
Weight per 100 calories	435g	76g	N/A
Unsaturated / Saturated Fat ratio	2.7	0.73	N/A
Net carbs	1.35g	6.6g	N/A
Sugar	0.43g		N/A
Tryptophan	0.04mg	0.051mg	0%
Threonine	0.127mg	0.136mg	0%
Isoleucine	0.152mg	0.136mg	0%
Leucine	0.231mg	0.249mg	0%
Lysine	0.182mg	0.143mg	0%
Methionine	0.055mg	0.047mg	0%
Phenylalanine	0.134mg	0.169mg	0%
Valine	0.168mg	0.165mg	0%
Histidine	0.066mg	0.066mg	0%