Coconut vs. Rosemary
Nutrition comparison of Coconut and Rosemary
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
rosemary
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and rosemary:
- Both coconut and rosemary are high in calories, dietary fiber, iron and potassium.
- Rosemary has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Rosemary (Rosemary, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and rosemary are high in calories. Coconut has 170% more calories than rosemary - coconut has 354 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, coconut is heavier in protein, much lighter in carbs and much heavier in fat compared to rosemary per calorie. Coconut has a macronutrient ratio of 4:16:80 and for rosemary, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Rosemary | |
|---|---|---|
| Protein | 4% | ~ |
| Carbohydrates | 16% | 100% |
| Fat | 80% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and rosemary contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both coconut and rosemary are high in dietary fiber. Rosemary has 57% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than coconut - coconut has 6.2g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Coconut and rosemary contain similar amounts of protein - coconut has 3.3g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and rosemary has 90% less saturated fat than coconut - coconut has 29.7g 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 561% more Vitamin C than coconut - coconut has 3.3mg 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 coconut - rosemary has 146ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Coconut and rosemary contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Coconut and rosemary contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Rosemary has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both coconut and rosemary contain significant amounts of thiamin and niacin.
| Coconut | Rosemary | |
|---|---|---|
| Thiamin | 0.066 MG | 0.036 MG |
| Riboflavin | 0.02 MG | 0.152 MG |
| Niacin | 0.54 MG | 0.912 MG |
| Pantothenic acid | 0.3 MG | 0.804 MG |
| Vitamin B6 | 0.054 MG | 0.336 MG |
| Folate | 26 UG | 109 UG |
Minerals
calcium
Rosemary is an excellent source of calcium and it has 21 times more calcium than coconut - coconut has 14mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both coconut and rosemary are high in iron. Rosemary has 174% more iron than coconut - coconut has 2.4mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both coconut and rosemary are high in potassium. Rosemary has 88% more potassium than coconut - coconut has 356mg of potassium per 100 grams and rosemary has 668mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both coconut and rosemary contain significant amounts of linoleic acid.
| Coconut | Rosemary | |
|---|---|---|
| linoleic acid | 0.366 G | 0.447 G |
| Total | 0.366 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.
Coconut 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 coconut or rosemary contain more calories in 100 grams?Both coconut and rosemary are high in calories. Coconut has 170% more calories than rosemary - coconut has 354 calories in 100g and rosemary has 131 calories.
Does coconut or rosemary have more carbohydrates?
By weight, coconut and rosemary contain similar amounts of carbs - coconut has 15.2g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does coconut or rosemary contain more calcium?
Rosemary is a rich source of calcium and it has 21 times more calcium than coconut - coconut has 14mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does coconut or rosemary contain more iron?
Both coconut and rosemary are high in iron. Rosemary has 170% more iron than coconut - coconut has 2.4mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does coconut or rosemary contain more potassium?
Both coconut and rosemary are high in potassium. Rosemary has 90% more potassium than coconut - coconut has 356mg of potassium in 100 grams and rosemary has 668mg of potassium.