Rosemary vs. Romaine Lettuce
Nutrition comparison of Rosemary and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and romaine lettuce:
- Both romaine lettuce and rosemary are high in Vitamin A, dietary fiber and potassium.
- Romaine lettuce has 5.2 times less carbohydrates than rosemary.
- Romaine lettuce has 71.7 times less saturated fat than rosemary.
- Romaine lettuce has more thiamin, however, rosemary contains more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Romaine lettuce is a great source of Vitamin K.
- Rosemary is an excellent source of Vitamin C, calcium and iron.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and romaine lettuce has 87% less calories than rosemary - romaine lettuce has 17 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is much lighter in protein, much heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Rosemary has a macronutrient ratio of 0:100:0 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Romaine Lettuce | |
|---|---|---|
| Protein | ~ | 26% |
| Carbohydrates | 100% | 65% |
| Fat | ~ | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Romaine lettuce has 5.2 times less carbohydrates than rosemary - romaine lettuce has 3.3g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both romaine lettuce and rosemary are high in dietary fiber. Rosemary has 571% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than romaine lettuce - romaine lettuce has 1.2g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Rosemary has 169% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Romaine lettuce has 71.7 times less saturated fat than rosemary - romaine lettuce has 0.04g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
Vitamins
Vitamin C
Rosemary is an excellent source of Vitamin C and it has 445% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Both romaine lettuce and rosemary are high in Vitamin A. Romaine lettuce has 199% more Vitamin A than rosemary - romaine lettuce has 436ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Romaine lettuce and rosemary contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has more Vitamin K than rosemary - romaine lettuce has 102.5ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Romaine lettuce has more thiamin, however, rosemary contains more riboflavin, niacin, pantothenic acid and Vitamin B6. Both rosemary and romaine lettuce contain significant amounts of folate.
| Rosemary | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.036 MG | 0.072 MG |
| Riboflavin | 0.152 MG | 0.067 MG |
| Niacin | 0.912 MG | 0.313 MG |
| Pantothenic acid | 0.804 MG | 0.142 MG |
| Vitamin B6 | 0.336 MG | 0.074 MG |
| Folate | 109 UG | 136 UG |
Minerals
calcium
Rosemary is an excellent source of calcium and it has 861% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Rosemary is an excellent source of iron and it has 586% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both romaine lettuce and rosemary are high in potassium. Rosemary has 170% more potassium than romaine lettuce - romaine lettuce has 247mg 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 romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than rosemary per 100 grams.
| Rosemary | Romaine Lettuce | |
|---|---|---|
| apigenin | 0.55 mg | ~ |
| luteolin | 2.0 mg | 0.05 mg |
| kaempferol | ~ | 0.02 mg |
| Quercetin | ~ | 2.2 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than romaine lettuce per 100 grams.
| Rosemary | Romaine Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.113 G |
| Total | 0.414 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than romaine lettuce per 100 grams.
| Rosemary | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.447 G | 0.047 G |
| Total | 0.447 G | 0.047 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.
Note: The specific food items compared are: Rosemary (Rosemary, fresh) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Rosemary g
()
|
Daily Values (%) |
Romaine Lettuce 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 romaine lettuce or rosemary contain more calories in 100 grams?Rosemary is high in calories and romaine lettuce has 90% less calories than rosemary - romaine lettuce has 17 calories in 100g and rosemary has 131 calories.
Does romaine lettuce or rosemary have more carbohydrates?
By weight, romaine lettuce has 5.2 times fewer carbohydrates than rosemary - romaine lettuce has 3.3g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does romaine lettuce or rosemary contain more calcium?
Rosemary is a rich source of calcium and it has 860% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does romaine lettuce or rosemary contain more iron?
Rosemary is an abundant source of iron and it has 590% more iron than romaine lettuce - romaine lettuce has 0.97mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does romaine lettuce or rosemary contain more potassium?
Both romaine lettuce and rosemary are high in potassium. Rosemary has 170% more potassium than romaine lettuce - romaine lettuce has 247mg of potassium in 100 grams and rosemary has 668mg of potassium.