Rosemary vs. Garlic
Nutrition comparison of Rosemary and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and garlic:
- Both garlic and rosemary are high in Vitamin C, calcium, calories, dietary fiber and potassium.
- Garlic has 30.8 times less saturated fat than rosemary.
- Garlic has more thiamin and Vitamin B6, however, rosemary contains more folate.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of iron.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and rosemary are high in calories. Garlic has 14% more calories than rosemary - garlic has 149 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is lighter in protein, heavier in carbs and similar to garlic for fat. Rosemary has a macronutrient ratio of 0:100:0 and for garlic, 18:82:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Garlic | |
|---|---|---|
| Protein | ~ | 18% |
| Carbohydrates | 100% | 82% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and rosemary has 37% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both garlic and rosemary are high in dietary fiber. Rosemary has 571% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Garlic and rosemary contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Garlic has 92% more protein than rosemary - garlic has 6.4g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Garlic has 30.8 times less saturated fat than rosemary - garlic has 0.09g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
Vitamins
Vitamin C
Both garlic and rosemary are high in Vitamin C. Garlic has 43% more Vitamin C than rosemary - garlic has 31.2mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Rosemary is a great source of Vitamin A and it has more Vitamin A than garlic - rosemary has 146ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and rosemary contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Garlic and rosemary contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, rosemary contains more folate. Both rosemary and garlic contain significant amounts of riboflavin, niacin and pantothenic acid.
| Rosemary | Garlic | |
|---|---|---|
| Thiamin | 0.036 MG | 0.2 MG |
| Riboflavin | 0.152 MG | 0.11 MG |
| Niacin | 0.912 MG | 0.7 MG |
| Pantothenic acid | 0.804 MG | 0.596 MG |
| Vitamin B6 | 0.336 MG | 1.235 MG |
| Folate | 109 UG | 3 UG |
Minerals
calcium
Both garlic and rosemary are high in calcium. Rosemary has 75% more calcium than garlic - garlic has 181mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Rosemary is an excellent source of iron and it has 291% more iron than garlic - garlic has 1.7mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both garlic and rosemary are high in potassium. Rosemary has 67% more potassium than garlic - garlic has 401mg of potassium per 100 grams and rosemary has 668mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, rosemary has more apigenin and luteolin than garlic per 100 grams, however, garlic contains more kaempferol, myricetin and quercetin than rosemary per 100 grams.
| Rosemary | Garlic | |
|---|---|---|
| apigenin | 0.55 mg | ~ |
| luteolin | 2.0 mg | ~ |
| kaempferol | ~ | 0.26 mg |
| myricetin | ~ | 1.61 mg |
| Quercetin | ~ | 1.74 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Rosemary | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.02 G |
| Total | 0.414 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both rosemary and garlic contain significant amounts of linoleic acid.
| Rosemary | Garlic | |
|---|---|---|
| linoleic acid | 0.447 G | 0.229 G |
| Total | 0.447 G | 0.229 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.
Rosemary g
()
|
Daily Values (%) |
Garlic 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 garlic or rosemary contain more calories in 100 grams?Both garlic and rosemary are high in calories. Garlic has 10% more calories than rosemary - garlic has 149 calories in 100g and rosemary has 131 calories.
Does garlic or rosemary have more carbohydrates?
By weight, garlic is high in carbohydrates and rosemary has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does garlic or rosemary contain more calcium?
Both garlic and rosemary are high in calcium. Rosemary has 80% more calcium than garlic - garlic has 181mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does garlic or rosemary contain more iron?
Rosemary is an abundant source of iron and it has 290% more iron than garlic - garlic has 1.7mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does garlic or rosemary contain more potassium?
Both garlic and rosemary are high in potassium. Rosemary has 70% more potassium than garlic - garlic has 401mg of potassium in 100 grams and rosemary has 668mg of potassium.