Rosemary vs. Broccoli
Nutrition comparison of Rosemary and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and broccoli:
- Both broccoli and rosemary are high in Vitamin C, calcium, dietary fiber and potassium.
- Broccoli has 23.8 times less saturated fat than rosemary.
- Broccoli has 68% less carbohydrates than rosemary.
- Broccoli is a great source of Vitamin K.
- Rosemary is a great source of Vitamin A.
- Rosemary is an excellent source of iron.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and broccoli has 74% less calories than rosemary - broccoli has 34 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is much lighter in protein, much heavier in carbs and lighter in fat compared to broccoli per calorie. Rosemary has a macronutrient ratio of 0:100:0 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Broccoli | |
|---|---|---|
| Protein | ~ | 28% |
| Carbohydrates | 100% | 65% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 68% less carbohydrates than rosemary - broccoli has 6.6g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both broccoli and rosemary are high in dietary fiber. Rosemary has 442% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Rosemary has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Broccoli and rosemary contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Broccoli has 23.8 times less saturated fat than rosemary - broccoli has 0.11g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
Vitamins
Vitamin C
Both broccoli and rosemary are high in Vitamin C. Broccoli has 309% more Vitamin C than rosemary - broccoli has 89.2mg 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 371% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than rosemary - broccoli has 0.78mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than rosemary - broccoli has 101.6ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Both rosemary and broccoli contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Rosemary | Broccoli | |
|---|---|---|
| Thiamin | 0.036 MG | 0.071 MG |
| Riboflavin | 0.152 MG | 0.117 MG |
| Niacin | 0.912 MG | 0.639 MG |
| Pantothenic acid | 0.804 MG | 0.573 MG |
| Vitamin B6 | 0.336 MG | 0.175 MG |
| Folate | 109 UG | 63 UG |
Minerals
calcium
Both broccoli and rosemary are high in calcium. Rosemary has 574% more calcium than broccoli - broccoli has 47mg 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 broccoli - broccoli has 0.73mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both broccoli and rosemary are high in potassium. Rosemary has 111% more potassium than broccoli - broccoli has 316mg 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 broccoli per 100 grams, however, broccoli contains more kaempferol and quercetin than rosemary per 100 grams.
| Rosemary | Broccoli | |
|---|---|---|
| apigenin | 0.55 mg | ~ |
| luteolin | 2.0 mg | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 mg |
| Quercetin | ~ | 3.26 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Rosemary | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.0215 G |
| Total | 0.414 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than broccoli per 100 grams.
| Rosemary | Broccoli | |
|---|---|---|
| linoleic acid | 0.447 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.447 G | 0.055 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 (%) |
Broccoli 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 broccoli or rosemary contain more calories in 100 grams?Rosemary is high in calories and broccoli has 70% less calories than rosemary - broccoli has 34 calories in 100g and rosemary has 131 calories.
Does broccoli or rosemary have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than rosemary - broccoli has 6.6g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does broccoli or rosemary contain more calcium?
Both broccoli and rosemary are high in calcium. Rosemary has 570% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does broccoli or rosemary contain more iron?
Rosemary is an abundant source of iron and it has 810% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does broccoli or rosemary contain more potassium?
Both broccoli and rosemary are high in potassium. Rosemary has 110% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and rosemary has 668mg of potassium.