Salmon vs. Rosemary
Nutrition comparison of Salmon and Rosemary
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
rosemary
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and rosemary:
- Both rosemary and salmon are high in calories and potassium.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of Vitamin C, calcium, dietary fiber and iron.
- Salmon has 71% less saturated fat than rosemary.
- Salmon has more thiamin, niacin and Vitamin B12, however, rosemary contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Rosemary (Rosemary, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both rosemary and salmon are high in calories. Rosemary is very similar to salmon for calories - rosemary has 131 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and similar to rosemary for fat. Salmon has a macronutrient ratio of 67:0:33 and for rosemary, 9:56:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Rosemary | |
|---|---|---|
| Protein | 67% | 9% |
| Carbohydrates | ~ | 56% |
| Fat | 33% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than rosemary - rosemary has 20.7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Rosemary is an excellent source of dietary fiber and it has more dietary fiber than salmon - rosemary has 14.1g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 519% more protein than rosemary - rosemary has 3.3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 71% less saturated fat than rosemary - rosemary has 2.8g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and rosemary are low in trans fat - salmon has 0.03g of trans fat per 100 grams and rosemary does not contain significant amounts.
cholesterol
Rosemary has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and rosemary does not contain significant amounts.
Vitamins
Vitamin C
Rosemary is an excellent source of Vitamin C and it has more Vitamin C than salmon - rosemary has 21.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Rosemary is a great source of Vitamin A and it has 317% more Vitamin A than salmon - rosemary has 146ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than rosemary - salmon has 435iu of Vitamin D per 100 grams and rosemary does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than rosemary - salmon has 0.4mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Salmon and rosemary contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, niacin and Vitamin B12, however, rosemary contains more folate. Both salmon and rosemary contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Salmon | Rosemary | |
|---|---|---|
| Thiamin | 0.08 MG | 0.036 MG |
| Riboflavin | 0.105 MG | 0.152 MG |
| Niacin | 7.995 MG | 0.912 MG |
| Pantothenic acid | 1.03 MG | 0.804 MG |
| Vitamin B6 | 0.611 MG | 0.336 MG |
| Folate | 4 UG | 109 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Rosemary is an excellent source of calcium and it has 44 times more calcium than salmon - rosemary has 317mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Rosemary is an excellent source of iron and it has 16 times more iron than salmon - rosemary has 6.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both rosemary and salmon are high in potassium. Rosemary has 83% more potassium than salmon - rosemary has 668mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than rosemary per 100 grams.
| Salmon | Rosemary | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.414 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.414 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than salmon per 100 grams.
| Salmon | Rosemary | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.447 G |
| Total | 0.085 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 Salmon or Rosemary .
Salmon 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 rosemary or salmon contain more calories in 100 grams?Both rosemary and salmon are high in calories. Rosemary is quite similar to salmon for calories - rosemary has 131 calories in 100g and salmon has 127 calories.
Is rosemary or salmon better for protein?
Salmon is a fantastic source of protein and it has 520% more protein than rosemary - rosemary has 3.3g of protein per 100 grams and salmon has 20.5g of protein.
Does rosemary or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than rosemary - rosemary has 20.7g of carbs for 100g and salmon has no carbs..
Does rosemary or salmon contain more calcium?
Rosemary is a rich source of calcium and it has 44 times more calcium than salmon - rosemary has 317mg of calcium in 100 grams and salmon has 7mg of calcium.
Does rosemary or salmon contain more iron?
Rosemary is an abundant source of iron and it has 16 times more iron than salmon - rosemary has 6.7mg of iron in 100 grams and salmon has 0.38mg of iron.
Does rosemary or salmon contain more potassium?
Both rosemary and salmon are high in potassium. Rosemary has 80% more potassium than salmon - rosemary has 668mg of potassium in 100 grams and salmon has 366mg of potassium.