Ginger vs. Rosemary
Nutrition comparison of Ginger and Rosemary
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
ginger
versus
rosemary
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in ginger and rosemary:
- Both ginger and rosemary are high in calcium, calories, dietary fiber, iron and potassium.
- Ginger has more niacin, however, rosemary contains more folate.
- Ginger is a great source of protein.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of Vitamin C.
USDA sources for nutritional information: Ginger (Spices, ginger, ground) and Rosemary (Rosemary, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both ginger and rosemary are high in calories. Ginger has 156% more calories than rosemary - ginger has 335 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, ginger is much heavier in carbs, much lighter in fat and similar to rosemary for protein. Ginger has a macronutrient ratio of 10:80:11 and for rosemary, 9:56:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Ginger | Rosemary | |
|---|---|---|
| Protein | 10% | 9% |
| Carbohydrates | 80% | 56% |
| Fat | 11% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and rosemary has 71% less carbohydrates than ginger - ginger has 71.6g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both ginger and rosemary are high in dietary fiber. is very similar to ginger for dietary fiber - ginger has 14.1g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Ginger is a great source of protein and it has 171% more protein than rosemary - ginger has 9g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Ginger and rosemary contain similar amounts of saturated fat - ginger has 2.6g 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 30 times more Vitamin C than ginger - ginger has 0.7mg 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 72 times more Vitamin A than ginger - ginger has 2ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin K
Ginger and rosemary contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Ginger has more niacin, however, rosemary contains more folate. Both ginger and rosemary contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Ginger | Rosemary | |
|---|---|---|
| Thiamin | 0.046 MG | 0.036 MG |
| Riboflavin | 0.17 MG | 0.152 MG |
| Niacin | 9.62 MG | 0.912 MG |
| Pantothenic acid | 0.477 MG | 0.804 MG |
| Vitamin B6 | 0.626 MG | 0.336 MG |
| Folate | 13 UG | 109 UG |
Minerals
calcium
Both ginger and rosemary are high in calcium. Rosemary has 178% more calcium than ginger - ginger has 114mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both ginger and rosemary are high in iron. Ginger has 198% more iron than rosemary - ginger has 19.8mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both ginger and rosemary are high in potassium. Ginger has 98% more potassium than rosemary - ginger has 1320mg of potassium per 100 grams and rosemary has 668mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both ginger and rosemary contain significant amounts of alpha linoleic acid (ALA).
| Ginger | Rosemary | |
|---|---|---|
| alpha linoleic acid | 0.223 G | 0.414 G |
| Total | 0.223 G | 0.414 G |
omega 6s
Comparing omega-6 fatty acids, both ginger and rosemary contain significant amounts of linoleic acid.
| Ginger | Rosemary | |
|---|---|---|
| linoleic acid | 0.706 G | 0.447 G |
| Total | 0.706 G | 0.447 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Ginger or Rosemary .
Ginger 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 ginger or rosemary contain more calories in 100 grams?Both ginger and rosemary are high in calories. Ginger has 160% more calories than rosemary - ginger has 335 calories in 100g and rosemary has 131 calories.
Does ginger or rosemary have more carbohydrates?
By weight, ginger is high in carbohydrates and rosemary has 70% fewer carbohydrates than ginger - ginger has 71.6g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does ginger or rosemary contain more calcium?
Both ginger and rosemary are high in calcium. Rosemary has 180% more calcium than ginger - ginger has 114mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does ginger or rosemary contain more iron?
Both ginger and rosemary are high in iron. Ginger has 200% more iron than rosemary - ginger has 19.8mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does ginger or rosemary contain more potassium?
Both ginger and rosemary are high in potassium. Ginger has 100% more potassium than rosemary - ginger has 1320mg of potassium in 100 grams and rosemary has 668mg of potassium.