Rosemary vs. Parsley
Nutrition comparison of Rosemary and Parsley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rosemary
versus
parsley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rosemary and parsley:
- Both parsley and rosemary are high in Vitamin A, Vitamin C, calcium, dietary fiber, iron and potassium.
- Parsley has 20.5 times less saturated fat than rosemary.
- Parsley has 69% less carbohydrates than rosemary.
- Parsley has more thiamin, however, rosemary contains more Vitamin B6.
- Parsley is an excellent source of Vitamin K.
USDA sources for nutritional information: Rosemary (Rosemary, fresh) and Parsley (Parsley, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Rosemary is high in calories and parsley has 73% less calories than rosemary - parsley has 36 calories per 100 grams and rosemary has 131 calories.
For macronutrient ratios, rosemary is lighter in protein, lighter in carbs and much heavier in fat compared to parsley per calorie. Rosemary has a macronutrient ratio of 14:55:31 and for parsley, 33:67:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rosemary | Parsley | |
|---|---|---|
| Protein | 14% | 33% |
| Carbohydrates | 55% | 67% |
| Fat | 31% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Parsley has 69% less carbohydrates than rosemary - parsley has 6.3g of total carbs per 100 grams and rosemary has 20.7g of carbohydrates.
dietary fiber
Both parsley and rosemary are high in dietary fiber. Rosemary has 327% more dietary fiber than parsley - parsley has 3.3g of dietary fiber per 100 grams and rosemary has 14.1g of dietary fiber.
sugar
Parsley and rosemary contain similar amounts of sugar - parsley has 0.85g of sugar per 100 grams and rosemary does not contain significant amounts.
Protein
protein
Parsley and rosemary contain similar amounts of protein - parsley has 3g of protein per 100 grams and rosemary has 3.3g of protein.
Fat
saturated fat
Parsley has 20.5 times less saturated fat than rosemary - parsley has 0.13g of saturated fat per 100 grams and rosemary has 2.8g of saturated fat.
Vitamins
Vitamin C
Both parsley and rosemary are high in Vitamin C. Parsley has 510% more Vitamin C than rosemary - parsley has 133mg of Vitamin C per 100 grams and rosemary has 21.8mg of Vitamin C.
Vitamin A
Both parsley and rosemary are high in Vitamin A. Parsley has 188% more Vitamin A than rosemary - parsley has 421ug of Vitamin A per 100 grams and rosemary has 146ug of Vitamin A.
Vitamin E
Parsley has more Vitamin E than rosemary - parsley has 0.75mg of Vitamin E per 100 grams and rosemary does not contain significant amounts.
Vitamin K
Parsley is an excellent source of Vitamin K and it has more Vitamin K than rosemary - parsley has 1640ug of Vitamin K per 100 grams and rosemary does not contain significant amounts.
The B Vitamins
Parsley has more thiamin, however, rosemary contains more Vitamin B6. Both rosemary and parsley contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Rosemary | Parsley | |
|---|---|---|
| Thiamin | 0.036 MG | 0.086 MG |
| Riboflavin | 0.152 MG | 0.098 MG |
| Niacin | 0.912 MG | 1.313 MG |
| Pantothenic acid | 0.804 MG | 0.4 MG |
| Vitamin B6 | 0.336 MG | 0.09 MG |
| Folate | 109 UG | 152 UG |
Minerals
calcium
Both parsley and rosemary are high in calcium. Rosemary has 130% more calcium than parsley - parsley has 138mg of calcium per 100 grams and rosemary has 317mg of calcium.
iron
Both parsley and rosemary are high in iron. Rosemary has a little more iron (7%) than parsley by weight - parsley has 6.2mg of iron per 100 grams and rosemary has 6.7mg of iron.
potassium
Both parsley and rosemary are high in potassium. Rosemary has 21% more potassium than parsley - parsley has 554mg 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, both rosemary and parsley contain significant amounts of luteolin.
| Rosemary | Parsley | |
|---|---|---|
| apigenin | 0.55 mg | 215.46 mg |
| luteolin | 2.0 mg | 1.09 mg |
| kaempferol | ~ | 1.49 mg |
| myricetin | ~ | 14.84 mg |
| Quercetin | ~ | 0.28 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, rosemary has more alpha linoleic acid (ALA) than parsley per 100 grams.
| Rosemary | Parsley | |
|---|---|---|
| alpha linoleic acid | 0.414 G | 0.008 G |
| Total | 0.414 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, rosemary has more linoleic acid than parsley per 100 grams.
| Rosemary | Parsley | |
|---|---|---|
| linoleic acid | 0.447 G | 0.115 G |
| Total | 0.447 G | 0.115 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 (%) |
Parsley 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 parsley or rosemary contain more calories in 100 grams?Rosemary is high in calories and parsley has 70% less calories than rosemary - parsley has 36 calories in 100g and rosemary has 131 calories.
Is parsley or rosemary better for protein?
Parsley and rosemary contain similar amounts of protein - parsley has 3g of protein per 100 grams and rosemary has 3.3g of protein.
Does parsley or rosemary have more carbohydrates?
By weight, parsley has 70% fewer carbohydrates than rosemary - parsley has 6.3g of carbs for 100g and rosemary has 20.7g of carbohydrates.
Does parsley or rosemary contain more calcium?
Both parsley and rosemary are high in calcium. Rosemary has 130% more calcium than parsley - parsley has 138mg of calcium in 100 grams and rosemary has 317mg of calcium.
Does parsley or rosemary contain more iron?
Both parsley and rosemary are high in iron. Rosemary has a little more iron ( 10%) than parsley by weight - parsley has 6.2mg of iron in 100 grams and rosemary has 6.7mg of iron.
Does parsley or rosemary contain more potassium?
Both parsley and rosemary are high in potassium. Rosemary has 20% more potassium than parsley - parsley has 554mg of potassium in 100 grams and rosemary has 668mg of potassium.