Rosemary vs. Spinach
Nutrition comparison of Rosemary and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and spinach:
- Both spinach and rosemary are high in Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
- Spinach has 4.7 times less carbohydrates than rosemary.
- Spinach has 44 times less saturated fat than rosemary.
- Spinach has more thiamin, however, rosemary contains more pantothenic acid.
- Spinach is an excellent source of Vitamin K.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and spinach has 82% less calories than rosemary - spinach has 23 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is much lighter in protein, heavier in carbs and much heavier in fat compared to spinach per calorie. Rosemary has a macronutrient ratio of 9:56:36 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Spinach | |
|---|---|---|
| Protein | 9% | 39% |
| Carbohydrates | 56% | 49% |
| Fat | 36% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has 4.7 times less carbohydrates than rosemary - spinach has 3.6g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both spinach and rosemary are high in dietary fiber. Rosemary has 541% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Spinach and rosemary contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Spinach and rosemary contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Spinach has 44 times less saturated fat than rosemary - spinach has 0.06g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
Vitamins
Vitamin C
Both spinach and rosemary are high in Vitamin C. Spinach has 29% more Vitamin C than rosemary - spinach has 28.1mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Both spinach and rosemary are high in Vitamin A. Spinach has 221% more Vitamin A than rosemary - spinach has 469ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than rosemary - spinach has 2mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than rosemary - spinach has 482.9ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Spinach has more thiamin, however, rosemary contains more pantothenic acid. Both rosemary and spinach contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Rosemary | Spinach | |
|---|---|---|
| Thiamin | 0.036 MG | 0.078 MG |
| Riboflavin | 0.152 MG | 0.189 MG |
| Niacin | 0.912 MG | 0.724 MG |
| Pantothenic acid | 0.804 MG | 0.065 MG |
| Vitamin B6 | 0.336 MG | 0.195 MG |
| Folate | 109 UG | 194 UG |
Minerals
calcium
Both spinach and rosemary are high in calcium. Rosemary has 220% more calcium than spinach - spinach has 99mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both spinach and rosemary are high in iron. Rosemary has 145% more iron than spinach - spinach has 2.7mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both spinach and rosemary are high in potassium. Rosemary has 20% more potassium than spinach - spinach has 558mg of potassium per 100 grams and rosemary has 668mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, rosemary has more apigenin and luteolin than spinach per 100 grams, however, spinach contains more kaempferol, myricetin and quercetin than rosemary per 100 grams.
| Rosemary | Spinach | |
|---|---|---|
| apigenin | 0.55 mg | ~ |
| luteolin | 2.0 mg | 0.74 mg |
| kaempferol | ~ | 6.38 mg |
| myricetin | ~ | 0.35 mg |
| Quercetin | ~ | 3.97 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Rosemary | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.138 G |
| Total | 0.414 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than spinach per 100 grams.
| Rosemary | Spinach | |
|---|---|---|
| linoleic acid | 0.447 G | 0.026 G |
| Total | 0.447 G | 0.026 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 Rosemary or Spinach .
Rosemary g
()
|
Daily Values (%) |
Spinach 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spinach or rosemary contain more calories in 100 grams?Rosemary is high in calories and spinach has 80% less calories than rosemary - spinach has 23 calories in 100g and rosemary has 131 calories.
Is spinach or rosemary better for protein?
Spinach and rosemary contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and rosemary has 3.3g of protein.
Does spinach or rosemary have more carbohydrates?
By weight, spinach has 4.7 times fewer carbohydrates than rosemary - spinach has 3.6g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does spinach or rosemary contain more calcium?
Both spinach and rosemary are high in calcium. Rosemary has 220% more calcium than spinach - spinach has 99mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does spinach or rosemary contain more iron?
Both spinach and rosemary are high in iron. Rosemary has 150% more iron than spinach - spinach has 2.7mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does spinach or rosemary contain more potassium?
Both spinach and rosemary are high in potassium. Rosemary has 20% more potassium than spinach - spinach has 558mg of potassium in 100 grams and rosemary has 668mg of potassium.