Walnut vs. Rosemary — In-Depth Nutrition Comparison

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How are walnut and rosemary different?

Walnut is richer in copper, manganese, phosphorus, vitamin B1, and zinc, while rosemary is higher in vitamin A, iron, fiber, vitamin C, and calcium.
Walnut covers your daily need for copper, 143% more than rosemary.
Walnut contains 9 times more vitamin B1 than rosemary. Walnut contains 0.341mg of vitamin B1, while rosemary contains 0.036mg.
Rosemary has a higher glycemic index (70) than walnut (0).

Nuts, walnuts, english 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.

Walnut

Rosemary

Contains more MagnesiumMagnesium	+73.6%
Contains more CopperCopper	+426.9%
Contains more ZincZinc	+232.3%
Contains more PhosphorusPhosphorus	+424.2%
Contains less SodiumSodium	-92.3%
Contains more ManganeseManganese	+255.6%
Contains more SeleniumSelenium	+∞%

Contains more CalciumCalcium	+223.5%
Contains more PotassiumPotassium	+51.5%
Contains more IronIron	+128.5%

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.

Walnut

Rosemary

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+847.2%
Contains more Vitamin B3Vitamin B3	+23.4%
Contains more Vitamin B6Vitamin B6	+59.8%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+1576.9%
Contains more Vitamin AVitamin A	+14500%
Contains more Vitamin B5Vitamin B5	+41.1%
Contains more FolateFolate	+11.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.152mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	47.174g	0.901g	308%
Copper	1.586mg	0.301mg	143%
Manganese	3.414mg	0.96mg	107%
Fats	65.21g	5.86g	91%
Iron	2.91mg	6.65mg	47%
Phosphorus	346mg	66mg	40%
Fiber	6.7g	14.1g	30%
Calories	654kcal	131kcal	26%
Vitamin B1	0.341mg	0.036mg	25%
Protein	15.23g	3.31g	24%
Vitamin C	1.3mg	21.8mg	23%
Calcium	98mg	317mg	22%
Zinc	3.09mg	0.93mg	20%
Monounsaturated fat	8.933g	1.16g	19%
Magnesium	158mg	91mg	16%
Vitamin A	1µg	146µg	16%
Vitamin B6	0.537mg	0.336mg	15%
Saturated fat	6.126g	2.838g	15%
Selenium	4.9µg		9%
Potassium	441mg	668mg	7%
Choline	39.2mg		7%
Vitamin E	0.7mg		5%
Vitamin B5	0.57mg	0.804mg	5%
Folate	98µg	109µg	3%
Carbs	13.71g	20.7g	2%
Vitamin K	2.7µg		2%
Sodium	2mg	26mg	1%
Vitamin B3	1.125mg	0.912mg	1%
Protein per 100 calories	2.3g	2.5g	N/A
Calories per 10 g protein	429kcal	396kcal	N/A
Weight per 100 calories	15g	76g	N/A
Unsaturated / Saturated Fat ratio	9.2	0.73	N/A
Net carbs	7.01g	6.6g	N/A
Sugar	2.61g		N/A
Starch	0.06g		0%
Vitamin B2	0.15mg	0.152mg	0%
Tryptophan	0.17mg	0.051mg	0%
Threonine	0.596mg	0.136mg	0%
Isoleucine	0.625mg	0.136mg	0%
Leucine	1.17mg	0.249mg	0%
Lysine	0.424mg	0.143mg	0%
Methionine	0.236mg	0.047mg	0%
Phenylalanine	0.711mg	0.169mg	0%
Valine	0.753mg	0.165mg	0%
Histidine	0.391mg	0.066mg	0%
Fructose	0.09g		0%