Rosemary vs. Spirulina
Nutrition comparison of Rosemary and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and spirulina:
- Both spirulina and rosemary are high in calcium, calories, dietary fiber, iron and potassium.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of Vitamin C.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
- Spirulina has signficantly more Vitamin E than rosemary.
- Spirulina is an excellent source of protein.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and rosemary are high in calories. Spirulina has 121% more calories than rosemary - spirulina has 290 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is much lighter in protein, much heavier in carbs and heavier in fat compared to spirulina per calorie. Rosemary has a macronutrient ratio of 14:55:31 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Spirulina | |
|---|---|---|
| Protein | 14% | 59% |
| Carbohydrates | 55% | 25% |
| Fat | 31% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Spirulina and rosemary contain similar amounts of carbs - spirulina has 23.9g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both spirulina and rosemary are high in dietary fiber. Rosemary has 292% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Spirulina is an excellent source of protein and it has 16 times more protein than rosemary - spirulina has 57.5g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Spirulina and rosemary contain similar amounts of saturated fat - spirulina has 2.7g 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 116% more Vitamin C than spirulina - spirulina has 10.1mg 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 403% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than rosemary - spirulina has 5mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than rosemary - spirulina has 25.5ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid. Both rosemary and spirulina contain significant amounts of Vitamin B6 and folate.
| Rosemary | Spirulina | |
|---|---|---|
| Thiamin | 0.036 MG | 2.38 MG |
| Riboflavin | 0.152 MG | 3.67 MG |
| Niacin | 0.912 MG | 12.82 MG |
| Pantothenic acid | 0.804 MG | 3.48 MG |
| Vitamin B6 | 0.336 MG | 0.364 MG |
| Folate | 109 UG | 94 UG |
Minerals
calcium
Both spirulina and rosemary are high in calcium. Rosemary has 164% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both spirulina and rosemary are high in iron. Spirulina has 329% more iron than rosemary - spirulina has 28.5mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both spirulina and rosemary are high in potassium. Spirulina has 104% more potassium than rosemary - spirulina has 1363mg of potassium per 100 grams and rosemary has 668mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both rosemary and spirulina contain significant amounts of alpha linoleic acid (ALA).
| Rosemary | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.823 G |
| Total | 0.414 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than rosemary per 100 grams.
| Rosemary | Spirulina | |
|---|---|---|
| linoleic acid | 0.447 G | 1.254 G |
| Total | 0.447 G | 1.254 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 (%) |
Spirulina 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 spirulina or rosemary contain more calories in 100 grams?Both spirulina and rosemary are high in calories. Spirulina has 120% more calories than rosemary - spirulina has 290 calories in 100g and rosemary has 131 calories.
Is spirulina or rosemary better for protein?
Spirulina is a fantastic source of protein and it has 16 times more protein than rosemary - spirulina has 57.5g of protein per 100 grams and rosemary has 3.3g of protein.
Does spirulina or rosemary have more carbohydrates?
By weight, spirulina and rosemary contain similar amounts of carbs - spirulina has 23.9g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does spirulina or rosemary contain more calcium?
Both spirulina and rosemary are high in calcium. Rosemary has 160% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does spirulina or rosemary contain more iron?
Both spirulina and rosemary are high in iron. Spirulina has 330% more iron than rosemary - spirulina has 28.5mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does spirulina or rosemary contain more potassium?
Both spirulina and rosemary are high in potassium. Spirulina has 100% more potassium than rosemary - spirulina has 1363mg of potassium in 100 grams and rosemary has 668mg of potassium.