Rosemary vs. Kale
Nutrition comparison of Rosemary and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and kale:
- Both kale and rosemary are high in Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
- Kale has 14.9 times less saturated fat than rosemary.
- Kale has 3.6 times less carbohydrates than rosemary.
- Kale has more thiamin and riboflavin, however, rosemary contains more pantothenic acid and Vitamin B6.
- Kale is an excellent source of Vitamin K.
- Rosemary is an excellent source of iron.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and kale has 73% less calories than rosemary - kale has 35 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is much lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Rosemary has a macronutrient ratio of 0:100:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Kale | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | 100% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.6 times less carbohydrates than rosemary - kale has 4.4g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both kale and rosemary are high in dietary fiber. Rosemary has 244% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Kale and rosemary contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Kale and rosemary contain similar amounts of protein - kale has 2.9g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Kale has 14.9 times less saturated fat than rosemary - kale has 0.18g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
Vitamins
Vitamin C
Both kale and rosemary are high in Vitamin C. Kale has 328% more Vitamin C than rosemary - kale has 93.4mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Both kale and rosemary are high in Vitamin A. Kale has 65% more Vitamin A than rosemary - kale has 241ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than rosemary - kale has 0.66mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than rosemary - kale has 389.6ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Kale has more thiamin and riboflavin, however, rosemary contains more pantothenic acid and Vitamin B6. Both rosemary and kale contain significant amounts of niacin and folate.
| Rosemary | Kale | |
|---|---|---|
| Thiamin | 0.036 MG | 0.113 MG |
| Riboflavin | 0.152 MG | 0.347 MG |
| Niacin | 0.912 MG | 1.18 MG |
| Pantothenic acid | 0.804 MG | 0.37 MG |
| Vitamin B6 | 0.336 MG | 0.147 MG |
| Folate | 109 UG | 62 UG |
Minerals
calcium
Both kale and rosemary are high in calcium. Rosemary has 25% more calcium than kale - kale has 254mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Rosemary is an excellent source of iron and it has 316% more iron than kale - kale has 1.6mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both kale and rosemary are high in potassium. Rosemary has 92% more potassium than kale - kale has 348mg 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 kale per 100 grams, however, kale contains more isorhamnetin, kaempferol and quercetin than rosemary per 100 grams.
| Rosemary | Kale | |
|---|---|---|
| apigenin | 0.55 mg | ~ |
| luteolin | 2.0 mg | ~ |
| isorhamnetin | ~ | 23.6 mg |
| kaempferol | ~ | 46.8 mg |
| Quercetin | ~ | 22.58 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both rosemary and kale contain significant amounts of alpha linoleic acid (ALA).
| Rosemary | Kale | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.378 G |
| Total | 0.414 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both rosemary and kale contain significant amounts of linoleic acid.
| Rosemary | Kale | |
|---|---|---|
| linoleic acid | 0.447 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.447 G | 0.294 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 (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| 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 kale or rosemary contain more calories in 100 grams?Rosemary is high in calories and kale has 70% less calories than rosemary - kale has 35 calories in 100g and rosemary has 131 calories.
Does kale or rosemary have more carbohydrates?
By weight, kale has 3.6 times fewer carbohydrates than rosemary - kale has 4.4g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does kale or rosemary contain more calcium?
Both kale and rosemary are high in calcium. Rosemary has 30% more calcium than kale - kale has 254mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does kale or rosemary contain more iron?
Rosemary is an abundant source of iron and it has 320% more iron than kale - kale has 1.6mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does kale or rosemary contain more potassium?
Both kale and rosemary are high in potassium. Rosemary has 90% more potassium than kale - kale has 348mg of potassium in 100 grams and rosemary has 668mg of potassium.