Quinoa vs. Rosemary
Nutrition comparison of Cooked Quinoa and Rosemary
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
rosemary
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and rosemary:
- Both quinoa and rosemary are high in calories and dietary fiber.
- Quinoa has 11.2 times less saturated fat than rosemary.
- Quinoa has more thiamin, however, rosemary contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of Vitamin C, calcium, iron and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Rosemary (Rosemary, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and rosemary are high in calories. Quinoa is very similar to quinoa for calories - quinoa has 120 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, quinoa is heavier in protein, heavier in carbs and much lighter in fat compared to rosemary per calorie. Quinoa has a macronutrient ratio of 15:71:14 and for rosemary, 9:56:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Rosemary | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 71% | 56% |
| Fat | 14% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and rosemary contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both quinoa and rosemary are high in dietary fiber. Rosemary has 404% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Quinoa and rosemary contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Quinoa and rosemary contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Quinoa has 11.2 times less saturated fat than rosemary - quinoa has 0.23g 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 more Vitamin C than quinoa - rosemary has 21.8mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Rosemary is a great source of Vitamin A and it has more Vitamin A than quinoa - rosemary has 146ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than rosemary - quinoa has 0.63mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, however, rosemary contains more niacin, pantothenic acid, Vitamin B6 and folate. Both quinoa and rosemary contain significant amounts of riboflavin.
| Quinoa | Rosemary | |
|---|---|---|
| Thiamin | 0.107 MG | 0.036 MG |
| Riboflavin | 0.11 MG | 0.152 MG |
| Niacin | 0.412 MG | 0.912 MG |
| Pantothenic acid | ~ | 0.804 MG |
| Vitamin B6 | 0.123 MG | 0.336 MG |
| Folate | 42 UG | 109 UG |
Minerals
calcium
Rosemary is an excellent source of calcium and it has 17 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Rosemary is an excellent source of iron and it has 346% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Rosemary is an excellent source of potassium and it has 288% more potassium than quinoa - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more dha than rosemary per 100 grams.
| Quinoa | Rosemary | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.414 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.414 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than rosemary per 100 grams.
| Quinoa | Rosemary | |
|---|---|---|
| linoleic acid | 0.974 G | 0.447 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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 Quinoa or Rosemary .
Cooked Quinoa 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 quinoa or rosemary contain more calories in 100 grams?Both quinoa and rosemary are high in calories. Quinoa is quite similar to quinoa for calories - quinoa has 120 calories in 100g and rosemary has 131 calories.
Does quinoa or rosemary have more carbohydrates?
By weight, quinoa and rosemary contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does quinoa or rosemary contain more calcium?
Rosemary is a rich source of calcium and it has 17 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does quinoa or rosemary contain more iron?
Rosemary is an abundant source of iron and it has 350% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does quinoa or rosemary contain more potassium?
Rosemary is a rich source of potassium and it has 290% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and rosemary has 668mg of potassium.