Rosemary vs. Leeks
Nutrition comparison of Rosemary and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and leeks:
- Both leeks and rosemary are high in calcium and iron.
- Leek has 69.9 times less saturated fat than rosemary.
- Rosemary has more riboflavin, niacin and pantothenic acid.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of Vitamin C, dietary fiber and potassium.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and leek has 53% less calories than rosemary - leek has 61 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is lighter in protein, heavier in carbs and lighter in fat compared to leeks per calorie. Rosemary has a macronutrient ratio of 0:100:0 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Leeks | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | 100% | 86% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leek has 32% less carbohydrates than rosemary - leek has 14.2g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Rosemary is an excellent source of dietary fiber and it has 683% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than leek - leek has 3.9g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Rosemary has 121% more protein than leek - leek has 1.5g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Leek has 69.9 times less saturated fat than rosemary - leek has 0.04g 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 leek - leek 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 76% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Leek has more Vitamin E than rosemary - leek has 0.92mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Leek has more Vitamin K than rosemary - leek has 47ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Rosemary has more riboflavin, niacin and pantothenic acid. Both rosemary and leeks contain significant amounts of thiamin, Vitamin B6 and folate.
| Rosemary | Leeks | |
|---|---|---|
| Thiamin | 0.036 MG | 0.06 MG |
| Riboflavin | 0.152 MG | 0.03 MG |
| Niacin | 0.912 MG | 0.4 MG |
| Pantothenic acid | 0.804 MG | 0.14 MG |
| Vitamin B6 | 0.336 MG | 0.233 MG |
| Folate | 109 UG | 64 UG |
Minerals
calcium
Both leeks and rosemary are high in calcium. Rosemary has 437% more calcium than leek - leek has 59mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both leeks and rosemary are high in iron. Rosemary has 217% more iron than leek - leek has 2.1mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Rosemary is an excellent source of potassium and it has 271% more potassium than leek - leek has 180mg 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 leek per 100 grams, however, leek contains more kaempferol and myricetin than rosemary per 100 grams.
| Rosemary | Leeks | |
|---|---|---|
| apigenin | 0.55 mg | ~ |
| luteolin | 2.0 mg | ~ |
| kaempferol | ~ | 2.67 mg |
| myricetin | ~ | 0.22 mg |
| Quercetin | ~ | 0.09 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than leek per 100 grams.
| Rosemary | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.099 G |
| Total | 0.414 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than leek per 100 grams.
| Rosemary | Leeks | |
|---|---|---|
| linoleic acid | 0.447 G | 0.067 G |
| Total | 0.447 G | 0.067 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 (%) |
Leeks 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 leeks or rosemary contain more calories in 100 grams?Rosemary is high in calories and leek has 50% less calories than rosemary - leek has 61 calories in 100g and rosemary has 131 calories.
Does leeks or rosemary have more carbohydrates?
By weight, leek has 30% fewer carbohydrates than rosemary - leek has 14.2g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does leeks or rosemary contain more calcium?
Both leeks and rosemary are high in calcium. Rosemary has 440% more calcium than leek - leek has 59mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does leeks or rosemary contain more iron?
Both leeks and rosemary are high in iron. Rosemary has 220% more iron than leek - leek has 2.1mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does leeks or rosemary contain more potassium?
Rosemary is a rich source of potassium and it has 270% more potassium than leek - leek has 180mg of potassium in 100 grams and rosemary has 668mg of potassium.