Rosemary vs. Nori
Nutrition comparison of Rosemary and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and nori:
- Both nori and rosemary are high in Vitamin A, Vitamin C, calcium and potassium.
- Nori has 45.5 times less saturated fat than rosemary.
- Nori has 75% less carbohydrates than rosemary.
- Nori has more thiamin and riboflavin, however, rosemary contains more Vitamin B6.
- Rosemary is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and nori has 73% less calories than rosemary - nori 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 similar to nori for fat. Rosemary has a macronutrient ratio of 0:100:0 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Nori | |
|---|---|---|
| Protein | ~ | 67% |
| Carbohydrates | 100% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 75% less carbohydrates than rosemary - nori has 5.1g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Rosemary is an excellent source of dietary fiber and it has 46 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Nori and rosemary contain similar amounts of sugar - nori has 0.49g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Nori has 76% more protein than rosemary - nori has 5.8g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Nori has 45.5 times less saturated fat than rosemary - nori has 0.06g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
Vitamins
Vitamin C
Both nori and rosemary are high in Vitamin C. Nori has 79% more Vitamin C than rosemary - nori has 39mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Both nori and rosemary are high in Vitamin A. Nori has 78% more Vitamin A than rosemary - nori has 260ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Nori has more Vitamin E than rosemary - nori has 1mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Nori and rosemary contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Nori has more thiamin and riboflavin, however, rosemary contains more Vitamin B6. Both rosemary and nori contain significant amounts of niacin, pantothenic acid and folate.
| Rosemary | Nori | |
|---|---|---|
| Thiamin | 0.036 MG | 0.098 MG |
| Riboflavin | 0.152 MG | 0.446 MG |
| Niacin | 0.912 MG | 1.47 MG |
| Pantothenic acid | 0.804 MG | 0.521 MG |
| Vitamin B6 | 0.336 MG | 0.159 MG |
| Folate | 109 UG | 146 UG |
Minerals
calcium
Both nori and rosemary are high in calcium. Rosemary has 353% more calcium than nori - nori has 70mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Rosemary is an excellent source of iron and it has 269% more iron than nori - nori has 1.8mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both nori and rosemary are high in potassium. Rosemary has 88% more potassium than nori - nori has 356mg of potassium per 100 grams and rosemary has 668mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than rosemary per 100 grams.
| Rosemary | Nori | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.414 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than nori per 100 grams.
| Rosemary | Nori | |
|---|---|---|
| linoleic acid | 0.447 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 0.447 G | 0.013 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 (%) |
Nori 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 nori or rosemary contain more calories in 100 grams?Rosemary is high in calories and nori has 70% less calories than rosemary - nori has 35 calories in 100g and rosemary has 131 calories.
Is nori or rosemary better for protein?
Nori has 80% more protein than rosemary - nori has 5.8g of protein per 100 grams and rosemary has 3.3g of protein.
Does nori or rosemary have more carbohydrates?
By weight, nori has 80% fewer carbohydrates than rosemary - nori has 5.1g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does nori or rosemary contain more calcium?
Both nori and rosemary are high in calcium. Rosemary has 350% more calcium than nori - nori has 70mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does nori or rosemary contain more iron?
Rosemary is an abundant source of iron and it has 270% more iron than nori - nori has 1.8mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does nori or rosemary contain more potassium?
Both nori and rosemary are high in potassium. Rosemary has 90% more potassium than nori - nori has 356mg of potassium in 100 grams and rosemary has 668mg of potassium.