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, vitamin A, fiber, calcium, folate, vitamin B6, potassium, and copper.
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

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.

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

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.

Wheat

Rosemary

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

Contains more Vitamin B2Vitamin B2	+406.7%
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%