Mint vs. Rosemary
Nutrition comparison of Mint and Rosemary
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mint
versus
rosemary
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mint and rosemary:
- Both rosemary and mint are high in Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
- Mint has 10.5 times less saturated fat than rosemary.
- Mint has more thiamin, however, rosemary contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Mint (Peppermint, fresh) and Rosemary (Rosemary, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and mint has 47% less calories than rosemary - rosemary has 131 calories per 100 grams and mint has 70 calories.
For macronutrient ratios, mint is heavier in protein, heavier in carbs and much lighter in fat compared to rosemary per calorie. Mint has a macronutrient ratio of 18:72:10 and for rosemary, 9:56:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mint | Rosemary | |
|---|---|---|
| Protein | 18% | 9% |
| Carbohydrates | 72% | 56% |
| Fat | 10% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Rosemary and mint contain similar amounts of carbs - rosemary has 20.7g of total carbs per 100 grams and mint has 14.9g of carbohydrates.
dietary fiber
Both rosemary and mint are high in dietary fiber. Rosemary has 76% more dietary fiber than mint - rosemary has 14.1g of dietary fiber per 100 grams and mint has 8g of dietary fiber.
Protein
protein
Rosemary and mint contain similar amounts of protein - rosemary has 3.3g of protein per 100 grams and mint has 3.8g of protein.
Fat
saturated fat
Mint has 10.5 times less saturated fat than rosemary - rosemary has 2.8g of saturated fat per 100 grams and mint has 0.25g of saturated fat.
Vitamins
Vitamin C
Both rosemary and mint are high in Vitamin C. Mint has 46% more Vitamin C than rosemary - rosemary has 21.8mg of Vitamin C per 100 grams and mint has 31.8mg of Vitamin C.
Vitamin A
Both rosemary and mint are high in Vitamin A. Mint has 45% more Vitamin A than rosemary - rosemary has 146ug of Vitamin A per 100 grams and mint has 212ug of Vitamin A.
The B Vitamins
Mint has more thiamin, however, rosemary contains more pantothenic acid and Vitamin B6. Both mint and rosemary contain significant amounts of riboflavin, niacin and folate.
| Mint | Rosemary | |
|---|---|---|
| Thiamin | 0.082 MG | 0.036 MG |
| Riboflavin | 0.266 MG | 0.152 MG |
| Niacin | 1.706 MG | 0.912 MG |
| Pantothenic acid | 0.338 MG | 0.804 MG |
| Vitamin B6 | 0.129 MG | 0.336 MG |
| Folate | 114 UG | 109 UG |
Minerals
calcium
Both rosemary and mint are high in calcium. Rosemary has 30% more calcium than mint - rosemary has 317mg of calcium per 100 grams and mint has 243mg of calcium.
iron
Both rosemary and mint are high in iron. Rosemary has 31% more iron than mint - rosemary has 6.7mg of iron per 100 grams and mint has 5.1mg of iron.
potassium
Both rosemary and mint are high in potassium. Rosemary has 17% more potassium than mint - rosemary has 668mg of potassium per 100 grams and mint has 569mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both mint and rosemary contain significant amounts of alpha linoleic acid (ALA).
| Mint | Rosemary | |
|---|---|---|
| alpha linoleic acid | 0.435 G | 0.414 G |
| Total | 0.435 G | 0.414 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than mint per 100 grams.
| Mint | Rosemary | |
|---|---|---|
| linoleic acid | 0.069 G | 0.447 G |
| Total | 0.069 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 Mint or Rosemary .
Mint g
()
|
Daily Values (%) |
Rosemary g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does rosemary or mint contain more calories in 100 grams?Rosemary is high in calories and mint has 50% less calories than rosemary - rosemary has 131 calories in 100g and mint has 70 calories.
Does rosemary or mint have more carbohydrates?
By weight, rosemary and mint contain similar amounts of carbs - rosemary has 20.7g of carbs for 100g and mint has 14.9g of carbohydrates.
Does rosemary or mint contain more calcium?
Both rosemary and mint are high in calcium. Rosemary has 30% more calcium than mint - rosemary has 317mg of calcium in 100 grams and mint has 243mg of calcium.
Does rosemary or mint contain more iron?
Both rosemary and mint are high in iron. Rosemary has 30% more iron than mint - rosemary has 6.7mg of iron in 100 grams and mint has 5.1mg of iron.
Does rosemary or mint contain more potassium?
Both rosemary and mint are high in potassium. Rosemary has 20% more potassium than mint - rosemary has 668mg of potassium in 100 grams and mint has 569mg of potassium.