Wheat vs. Rosemary — In-Depth Nutrition Comparison

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Important differences between wheat and rosemary

Wheat has more phosphorus; however, rosemary has more iron, fiber, calcium, folate, vitamin B6, potassium, copper, and magnesium.
Rosemary's daily need coverage for iron is 61% more.
Wheat has 2 times more phosphorus than rosemary. Wheat has 147mg of phosphorus, while rosemary has 66mg.
Wheat is lower in saturated fat.
Rosemary has a higher glycemic index than wheat.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Rosemary, fresh.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wheat

Rosemary

Contains more ZincZinc	+97.8%
Contains more PhosphorusPhosphorus	+122.7%
Contains less SodiumSodium	-69.2%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+89.6%
Contains more CalciumCalcium	+3422.2%
Contains more PotassiumPotassium	+307.3%
Contains more IronIron	+277.8%
Contains more CopperCopper	+45.4%

~equal in Manganese ~0.96mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wheat

Rosemary

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+163.9%
Contains more Vitamin B3Vitamin B3	+152.7%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+406.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+380%
Contains more FolateFolate	+890.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	1.76mg	6.65mg	61%
Selenium	31.9µg		58%
Fiber	4.3g	14.1g	39%
Calcium	9mg	317mg	31%
Folate	11µg	109µg	25%
Vitamin C		21.8mg	24%
Vitamin B6	0.07mg	0.336mg	20%
Vitamin A		146µg	16%
Vitamin B5		0.804mg	16%
Potassium	164mg	668mg	15%
Saturated fat	0.077g	2.838g	13%
Phosphorus	147mg	66mg	12%
Magnesium	48mg	91mg	10%
Copper	0.207mg	0.301mg	10%
Vitamin B2	0.03mg	0.152mg	9%
Vitamin B3	2.305mg	0.912mg	9%
Fats	0.83g	5.86g	8%
Zinc	1.84mg	0.93mg	8%
Protein	5.71g	3.31g	5%
Vitamin B1	0.095mg	0.036mg	5%
Polyunsaturated fat	0.243g	0.901g	4%
Manganese	1.03mg	0.96mg	3%
Monounsaturated fat	0.084g	1.16g	3%
Carbs	27.6g	20.7g	2%
Vitamin E	0.24mg		2%
Sodium	8mg	26mg	1%
Calories	132kcal	131kcal	0%
Protein per 100 calories	4.3g	2.5g	N/A
Calories per 10 g protein	231kcal	396kcal	N/A
Weight per 100 calories	76g	76g	N/A
Unsaturated / Saturated Fat ratio	4.2	0.73	N/A
Net carbs	23.3g	6.6g	N/A
Sugar	3.07g		N/A
Trans fat	0.002g	0g	N/A
Tryptophan	0.051mg	0.051mg	0%
Threonine	0.172mg	0.136mg	0%
Isoleucine	0.22mg	0.136mg	0%
Leucine	0.432mg	0.249mg	0%
Lysine	0.161mg	0.143mg	0%
Methionine	0.097mg	0.047mg	0%
Phenylalanine	0.3mg	0.169mg	0%
Valine	0.267mg	0.165mg	0%
Histidine	0.147mg	0.066mg	0%