Rosemary vs. Sweet Potatoes
Nutrition comparison of Rosemary and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and sweet potatoes:
- Both sweet potatoes and rosemary are high in Vitamin A, dietary fiber and potassium.
- Rosemary is an excellent source of Vitamin C, calcium and iron.
- Sweet potato has 156.6 times less saturated fat than rosemary.
- Sweet potato has more thiamin, however, rosemary contains more riboflavin and folate.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and sweet potato has 34% less calories than rosemary - sweet potato has 86 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is lighter in protein, heavier in carbs and similar to sweet potatoes for fat. Rosemary has a macronutrient ratio of 0:100:0 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Sweet Potatoes | |
|---|---|---|
| Protein | ~ | 7% |
| Carbohydrates | 100% | 92% |
| Fat | ~ | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and rosemary contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both sweet potatoes and rosemary are high in dietary fiber. Rosemary has 370% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Rosemary has 111% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Sweet potato has 156.6 times less saturated fat than rosemary - sweet potato has 0.02g 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 808% more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Both sweet potatoes and rosemary are high in Vitamin A. Sweet potato has 386% more Vitamin A than rosemary - sweet potato has 709ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Sweet potatoes and rosemary contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Sweet potatoes and rosemary contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Sweet potato has more thiamin, however, rosemary contains more riboflavin and folate. Both rosemary and sweet potatoes contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Rosemary | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.036 MG | 0.078 MG |
| Riboflavin | 0.152 MG | 0.061 MG |
| Niacin | 0.912 MG | 0.557 MG |
| Pantothenic acid | 0.804 MG | 0.8 MG |
| Vitamin B6 | 0.336 MG | 0.209 MG |
| Folate | 109 UG | 11 UG |
Minerals
calcium
Rosemary is an excellent source of calcium and it has 957% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Rosemary is an excellent source of iron and it has 990% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both sweet potatoes and rosemary are high in potassium. Rosemary has 98% more potassium than sweet potato - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| apigenin | 0.55 mg | 0.01 mg |
| luteolin | 2.0 mg | 0.02 mg |
| kaempferol | ~ | 0.01 mg |
| myricetin | ~ | 0.03 mg |
| Quercetin | ~ | 0.01 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Rosemary | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.001 G |
| Total | 0.414 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than sweet potato per 100 grams.
| Rosemary | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.447 G | 0.013 G |
| Total | 0.447 G | 0.013 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.
Note: The specific food items compared are: Rosemary (Rosemary, fresh) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Rosemary g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or rosemary contain more calories in 100 grams?Rosemary is high in calories and sweet potato has 30% less calories than rosemary - sweet potato has 86 calories in 100g and rosemary has 131 calories.
Does sweet potatoes or rosemary have more carbohydrates?
By weight, sweet potatoes and rosemary contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does sweet potatoes or rosemary contain more calcium?
Rosemary is a rich source of calcium and it has 960% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does sweet potatoes or rosemary contain more iron?
Rosemary is an abundant source of iron and it has 990% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does sweet potatoes or rosemary contain more potassium?
Both sweet potatoes and rosemary are high in potassium. Rosemary has 100% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and rosemary has 668mg of potassium.