Almonds vs. Rosemary
Nutrition comparison of Almonds and Rosemary
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
rosemary
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and rosemary:
- Both almonds and rosemary are high in calcium, calories, dietary fiber, iron and potassium.
- Almond has more thiamin, riboflavin and niacin, however, rosemary contains more Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E and protein.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Rosemary (Rosemary, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and rosemary are high in calories. Almond has 342% more calories than rosemary - almond has 579 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, almonds is heavier in protein, much lighter in carbs and much heavier in fat compared to rosemary per calorie. Almonds has a macronutrient ratio of 14:14:73 and for rosemary, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Rosemary | |
|---|---|---|
| Protein | 14% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 73% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and rosemary contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both almonds and rosemary are high in dietary fiber. Rosemary has 13% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than almond - almond has 4.4g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Almond is an excellent source of protein and it has 539% more protein than rosemary - almond has 21.2g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Almonds and rosemary contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
trans fat
Both almonds and rosemary are low in trans fat - almond has 0.02g of trans fat per 100 grams and rosemary does not contain significant amounts.
Vitamins
Vitamin C
Rosemary is an excellent source of Vitamin C and it has more Vitamin C than almond - rosemary has 21.8mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Rosemary is a great source of Vitamin A and it has more Vitamin A than almond - rosemary has 146ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has more Vitamin E than rosemary - almond has 25.6mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin, however, rosemary contains more Vitamin B6 and folate. Both almonds and rosemary contain significant amounts of pantothenic acid.
| Almonds | Rosemary | |
|---|---|---|
| Thiamin | 0.205 MG | 0.036 MG |
| Riboflavin | 1.138 MG | 0.152 MG |
| Niacin | 3.618 MG | 0.912 MG |
| Pantothenic acid | 0.471 MG | 0.804 MG |
| Vitamin B6 | 0.137 MG | 0.336 MG |
| Folate | 44 UG | 109 UG |
Minerals
calcium
Both almonds and rosemary are high in calcium. Rosemary has 18% more calcium than almond - almond has 269mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both almonds and rosemary are high in iron. Rosemary has 79% more iron than almond - almond has 3.7mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both almonds and rosemary are high in potassium. Almond has a little more potassium (10%) than rosemary by weight - almond has 733mg 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, almond has more isorhamnetin, kaempferol and quercetin than rosemary per 100 grams, however, rosemary contains more apigenin and luteolin than almond per 100 grams.
| Almonds | Rosemary | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | ~ |
| Quercetin | 0.36 mg | ~ |
| apigenin | ~ | 0.55 mg |
| luteolin | ~ | 2.0 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Rosemary | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.414 G |
| Total | 0.003 G | 0.414 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than rosemary per 100 grams.
| Almonds | Rosemary | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.447 G |
| Total | 12.326 G | 0.447 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.
Almonds g
()
|
Daily Values (%) |
Rosemary 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 almonds or rosemary contain more calories in 100 grams?Both almonds and rosemary are high in calories. Almond has 340% more calories than rosemary - almond has 579 calories in 100g and rosemary has 131 calories.
Does almonds or rosemary have more carbohydrates?
By weight, almonds and rosemary contain similar amounts of carbs - almond has 21.6g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does almonds or rosemary contain more calcium?
Both almonds and rosemary are high in calcium. Rosemary has 20% more calcium than almond - almond has 269mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does almonds or rosemary contain more iron?
Both almonds and rosemary are high in iron. Rosemary has 80% more iron than almond - almond has 3.7mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does almonds or rosemary contain more potassium?
Both almonds and rosemary are high in potassium. Almond has a little more potassium ( 10%) than rosemary by weight - almond has 733mg of potassium in 100 grams and rosemary has 668mg of potassium.