Rosemary vs. Fennel
Nutrition comparison of Rosemary and Fennel
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
fennel
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and fennel:
- Both fennel and rosemary are high in calcium, dietary fiber and potassium.
- Fennel has 30.5 times less saturated fat than rosemary.
- Fennel has 65% less carbohydrates than rosemary.
- Rosemary has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of Vitamin C and iron.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Fennel (Fennel, bulb, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and fennel has 76% less calories than rosemary - fennel has 31 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is lighter in protein, much lighter in carbs and much heavier in fat compared to fennel per calorie. Rosemary has a macronutrient ratio of 9:56:36 and for fennel, 13:82:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Fennel | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 56% | 82% |
| Fat | 36% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Fennel has 65% less carbohydrates than rosemary - fennel has 7.3g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both fennel and rosemary are high in dietary fiber. Rosemary has 355% more dietary fiber than fennel - fennel has 3.1g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than fennel - fennel has 3.9g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Rosemary has 167% more protein than fennel - fennel has 1.2g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Fennel has 30.5 times less saturated fat than rosemary - fennel has 0.09g 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 82% more Vitamin C than fennel - fennel has 12mg 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 204% more Vitamin A than fennel - fennel has 48ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Fennel has more Vitamin E than rosemary - fennel has 0.58mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Fennel has more Vitamin K than rosemary - fennel has 62.8ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Rosemary has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both rosemary and fennel contain significant amounts of niacin.
| Rosemary | Fennel | |
|---|---|---|
| Thiamin | 0.036 MG | 0.01 MG |
| Riboflavin | 0.152 MG | 0.032 MG |
| Niacin | 0.912 MG | 0.64 MG |
| Pantothenic acid | 0.804 MG | 0.232 MG |
| Vitamin B6 | 0.336 MG | 0.047 MG |
| Folate | 109 UG | 27 UG |
Minerals
calcium
Both fennel and rosemary are high in calcium. Rosemary has 547% more calcium than fennel - fennel has 49mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Rosemary is an excellent source of iron and it has 811% more iron than fennel - fennel has 0.73mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both fennel and rosemary are high in potassium. Rosemary has 61% more potassium than fennel - fennel has 414mg 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 fennel per 100 grams, however, fennel contains more quercetin than rosemary per 100 grams.
| Rosemary | Fennel | |
|---|---|---|
| apigenin | 0.55 mg | ~ |
| luteolin | 2.0 mg | ~ |
| Quercetin | ~ | 0.23 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than fennel per 100 grams.
| Rosemary | Fennel | |
|---|---|---|
| linoleic acid | 0.447 G | 0.169 G |
| Total | 0.447 G | 0.169 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 Fennel .
Rosemary g
()
|
Daily Values (%) |
Fennel 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 fennel or rosemary contain more calories in 100 grams?Rosemary is high in calories and fennel has 80% less calories than rosemary - fennel has 31 calories in 100g and rosemary has 131 calories.
Does fennel or rosemary have more carbohydrates?
By weight, fennel has 70% fewer carbohydrates than rosemary - fennel has 7.3g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does fennel or rosemary contain more calcium?
Both fennel and rosemary are high in calcium. Rosemary has 550% more calcium than fennel - fennel has 49mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does fennel or rosemary contain more iron?
Rosemary is an abundant source of iron and it has 810% more iron than fennel - fennel has 0.73mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does fennel or rosemary contain more potassium?
Both fennel and rosemary are high in potassium. Rosemary has 60% more potassium than fennel - fennel has 414mg of potassium in 100 grams and rosemary has 668mg of potassium.