Basil vs. Rosemary
Nutrition comparison of Basil and Rosemary
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
basil
versus
rosemary
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in basil and rosemary:
- Both basil and rosemary are high in Vitamin A, Vitamin C, calcium, iron and potassium.
- Basil has 6.8 times less carbohydrates than rosemary.
- Basil has 68.2 times less saturated fat than rosemary.
- Basil is an excellent source of Vitamin K.
- Rosemary has more pantothenic acid and Vitamin B6.
- Rosemary is an excellent source of dietary fiber.
USDA sources for nutritional information: Basil (Basil, fresh) and Rosemary (Rosemary, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and basil has 82% less calories than rosemary - basil has 23 calories per 100 grams and rosemary has 131 calories.
| Basil | Rosemary | |
|---|---|---|
| Protein | 43% | ~ |
| Carbohydrates | 32% | 100% |
| Fat | 24% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Basil has 6.8 times less carbohydrates than rosemary - basil has 2.7g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Rosemary is an excellent source of dietary fiber and it has 781% more dietary fiber than basil - basil has 1.6g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Basil and rosemary contain similar amounts of sugar - basil has 0.3g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Basil and rosemary contain similar amounts of protein - basil has 3.2g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Basil has 68.2 times less saturated fat than rosemary - basil has 0.04g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
Vitamins
Vitamin C
Both basil and rosemary are high in Vitamin C. Rosemary has 21% more Vitamin C than basil - basil has 18mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Both basil and rosemary are high in Vitamin A. Basil has 81% more Vitamin A than rosemary - basil has 264ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Basil has more Vitamin E than rosemary - basil has 0.8mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Basil is an excellent source of Vitamin K and it has more Vitamin K than rosemary - basil has 414.8ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Rosemary has more pantothenic acid and Vitamin B6. Both basil and rosemary contain significant amounts of thiamin, riboflavin, niacin and folate.
| Basil | Rosemary | |
|---|---|---|
| Thiamin | 0.034 MG | 0.036 MG |
| Riboflavin | 0.076 MG | 0.152 MG |
| Niacin | 0.902 MG | 0.912 MG |
| Pantothenic acid | 0.209 MG | 0.804 MG |
| Vitamin B6 | 0.155 MG | 0.336 MG |
| Folate | 68 UG | 109 UG |
Minerals
calcium
Both basil and rosemary are high in calcium. Rosemary has 79% more calcium than basil - basil has 177mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both basil and rosemary are high in iron. Rosemary has 110% more iron than basil - basil has 3.2mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both basil and rosemary are high in potassium. Rosemary has 126% more potassium than basil - basil has 295mg of potassium per 100 grams and rosemary has 668mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both basil and rosemary contain significant amounts of alpha linoleic acid (ALA).
| Basil | Rosemary | |
|---|---|---|
| alpha linoleic acid | 0.316 G | 0.414 G |
| Total | 0.316 G | 0.414 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than basil per 100 grams.
| Basil | Rosemary | |
|---|---|---|
| linoleic acid | 0.073 G | 0.447 G |
| Total | 0.073 G | 0.447 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Basil g
()
|
Daily Values (%) |
Rosemary g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does basil or rosemary contain more calories in 100 grams?Rosemary is high in calories and basil has 80% less calories than rosemary - basil has 23 calories in 100g and rosemary has 131 calories.
Is basil or rosemary better for protein?
Basil and rosemary contain similar amounts of protein - basil has 3.2g of protein per 100 grams and rosemary has 3.3g of protein.
Does basil or rosemary have more carbohydrates?
By weight, basil has 6.8 times fewer carbohydrates than rosemary - basil has 2.7g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does basil or rosemary contain more calcium?
Both basil and rosemary are high in calcium. Rosemary has 80% more calcium than basil - basil has 177mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does basil or rosemary contain more iron?
Both basil and rosemary are high in iron. Rosemary has 110% more iron than basil - basil has 3.2mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does basil or rosemary contain more potassium?
Both basil and rosemary are high in potassium. Rosemary has 130% more potassium than basil - basil has 295mg of potassium in 100 grams and rosemary has 668mg of potassium.