Nutmeg vs. Rosemary
Nutrition comparison of Nutmeg and Rosemary
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
nutmeg
versus
rosemary
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in nutmeg and rosemary:
- Both nutmeg and rosemary are high in calcium, calories, dietary fiber, iron and potassium.
- Nutmeg has more thiamin, however, rosemary contains more riboflavin, pantothenic acid and Vitamin B6.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of Vitamin C.
USDA sources for nutritional information: Nutmeg (Spices, nutmeg, ground) and Rosemary (Rosemary, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both nutmeg and rosemary are high in calories. Nutmeg has 301% more calories than rosemary - nutmeg has 525 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, nutmeg is much lighter in carbs, much heavier in fat and similar to rosemary for protein. Nutmeg has a macronutrient ratio of 3:37:60 and for rosemary, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Nutmeg | Rosemary | |
|---|---|---|
| Protein | 3% | ~ |
| Carbohydrates | 37% | 100% |
| Fat | 60% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and rosemary has 58% less carbohydrates than nutmeg - nutmeg has 49.3g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both nutmeg and rosemary are high in dietary fiber. Nutmeg has 48% more dietary fiber than rosemary - nutmeg has 20.8g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than nutmeg - nutmeg has 3g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Nutmeg has 76% more protein than rosemary - nutmeg has 5.8g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Nutmeg is high in saturated fat and rosemary has 89% less saturated fat than nutmeg - nutmeg has 25.9g 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 627% more Vitamin C than nutmeg - nutmeg has 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 28 times more Vitamin A than nutmeg - nutmeg has 5ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
The B Vitamins
Nutmeg has more thiamin, however, rosemary contains more riboflavin, pantothenic acid and Vitamin B6. Both nutmeg and rosemary contain significant amounts of niacin and folate.
| Nutmeg | Rosemary | |
|---|---|---|
| Thiamin | 0.346 MG | 0.036 MG |
| Riboflavin | 0.057 MG | 0.152 MG |
| Niacin | 1.299 MG | 0.912 MG |
| Pantothenic acid | ~ | 0.804 MG |
| Vitamin B6 | 0.16 MG | 0.336 MG |
| Folate | 76 UG | 109 UG |
Minerals
calcium
Both nutmeg and rosemary are high in calcium. Rosemary has 72% more calcium than nutmeg - nutmeg has 184mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both nutmeg and rosemary are high in iron. Rosemary has 119% more iron than nutmeg - nutmeg has 3mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both nutmeg and rosemary are high in potassium. Rosemary has 91% more potassium than nutmeg - nutmeg has 350mg of potassium per 100 grams and rosemary has 668mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both nutmeg and rosemary contain significant amounts of linoleic acid.
| Nutmeg | Rosemary | |
|---|---|---|
| linoleic acid | 0.35 G | 0.447 G |
| Total | 0.35 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.
Nutmeg 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 nutmeg or rosemary contain more calories in 100 grams?Both nutmeg and rosemary are high in calories. Nutmeg has 300% more calories than rosemary - nutmeg has 525 calories in 100g and rosemary has 131 calories.
Does nutmeg or rosemary have more carbohydrates?
By weight, nutmeg is high in carbohydrates and rosemary has 60% fewer carbohydrates than nutmeg - nutmeg has 49.3g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does nutmeg or rosemary contain more calcium?
Both nutmeg and rosemary are high in calcium. Rosemary has 70% more calcium than nutmeg - nutmeg has 184mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does nutmeg or rosemary contain more iron?
Both nutmeg and rosemary are high in iron. Rosemary has 120% more iron than nutmeg - nutmeg has 3mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does nutmeg or rosemary contain more potassium?
Both nutmeg and rosemary are high in potassium. Rosemary has 90% more potassium than nutmeg - nutmeg has 350mg of potassium in 100 grams and rosemary has 668mg of potassium.