Rosemary vs. Garlic

Nutrition comparison of Rosemary and Garlic


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of rosemary versus garlic (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in rosemary and garlic:

  • Both garlic and rosemary are high in Vitamin C, calcium, calories, dietary fiber and potassium.
  • Garlic has 30.8 times less saturated fat than rosemary.
  • Garlic has more thiamin and Vitamin B6, however, rosemary contains more folate.
  • Rosemary is a great source of Vitamin A.
  • Rosemary is an excellent source of iron.
Detailed nutritional comparison of rosemary and garlic is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Rosemary src
Image of Garlic src

Calories and Carbs

calories

Both garlic and rosemary are high in calories. Garlic has 14% more calories than rosemary - garlic has 149 calories per 100 grams and rosemary has 131 calories.

For macronutrient ratios, rosemary is lighter in protein, heavier in carbs and similar to garlic for fat. Rosemary has a macronutrient ratio of 0:100:0 and for garlic, 18:82:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Rosemary Garlic
Protein ~ 18%
Carbohydrates 100% 82%
Fat ~ ~
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and rosemary has 37% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.

dietary fiber

Both garlic and rosemary are high in dietary fiber. Rosemary has 571% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.

sugar

Garlic and rosemary contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and rosemary does not contain significant amounts.



Protein

protein

Garlic has 92% more protein than rosemary - garlic has 6.4g of protein per 100 grams and rosemary has 3.3g of protein.

Fat

saturated fat

Garlic has 30.8 times less saturated fat than rosemary - garlic has 0.09g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.

Vitamins

Vitamin C

Both garlic and rosemary are high in Vitamin C. Garlic has 43% more Vitamin C than rosemary - garlic has 31.2mg 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 more Vitamin A than garlic - rosemary has 146ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and rosemary contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.

Vitamin K

Garlic and rosemary contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.

The B Vitamins

Garlic has more thiamin and Vitamin B6, however, rosemary contains more folate. Both rosemary and garlic contain significant amounts of riboflavin, niacin and pantothenic acid.

Rosemary Garlic
Thiamin 0.036 MG 0.2 MG
Riboflavin 0.152 MG 0.11 MG
Niacin 0.912 MG 0.7 MG
Pantothenic acid 0.804 MG 0.596 MG
Vitamin B6 0.336 MG 1.235 MG
Folate 109 UG 3 UG

Minerals

calcium

Both garlic and rosemary are high in calcium. Rosemary has 75% more calcium than garlic - garlic has 181mg of calcium per 100 grams and rosemary has 317mg of calcium.

iron

Rosemary is an excellent source of iron and it has 291% more iron than garlic - garlic has 1.7mg of iron per 100 grams and rosemary has 6.7mg of iron.

potassium

Both garlic and rosemary are high in potassium. Rosemary has 67% more potassium than garlic - garlic has 401mg 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 garlic per 100 grams, however, garlic contains more kaempferol, myricetin and quercetin than rosemary per 100 grams.

Rosemary Garlic
apigenin 0.55 mg ~
luteolin 2.0 mg ~
kaempferol ~ 0.26 mg
myricetin ~ 1.61 mg
Quercetin ~ 1.74 mg

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than garlic per 100 grams.

Rosemary Garlic
alpha linoleic acid 0.414 G 0.02 G
Total 0.414 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, both rosemary and garlic contain significant amounts of linoleic acid.

Rosemary Garlic
linoleic acid 0.447 G 0.229 G
Total 0.447 G 0.229 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 Garlic (Garlic, raw) .

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G Water G
G Starch G
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