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Basil vs. Rosemary — In-Depth Nutrition Comparison

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What are the differences between basil and rosemary?

  • Basil is higher in vitamin A and copper, yet rosemary is higher in fiber, iron, calcium, vitamin B6, vitamin B5, potassium, and folate.
  • Rosemary's daily need coverage for fiber is 50% more.
  • Basil has 2 times more vitamin A than rosemary. While basil has 5275 IU of vitamin A, rosemary has only 2924 IU.
  • The amount of saturated fat in basil is lower.

We used Basil, fresh and Rosemary, fresh types in this article.

Infographic

Basil vs Rosemary infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Basil
Basil
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains more CopperCopper +27.9%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +19.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +42.2%
Contains more CalciumCalcium +79.1%
Contains more PotassiumPotassium +126.4%
Contains more IronIron +109.8%
Contains more ZincZinc +14.8%
Contains more PhosphorusPhosphorus +17.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Basil
Basil
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 60% 0% 88% 16% 8.5% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Contains more Vitamin AVitamin A +80.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +21.1%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +284.7%
Contains more Vitamin B6Vitamin B6 +116.8%
Contains more FolateFolate +60.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.036mg
~equal in Vitamin B3 ~0.912mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Basil Rosemary DV% diff.
Vitamin K 414.8µg 346%
Fiber 1.6g 14.1g 50%
Iron 3.17mg 6.65mg 44%
Calcium 177mg 317mg 14%
Vitamin B6 0.155mg 0.336mg 14%
Vitamin A 264µg 146µg 13%
Saturated fat 0.041g 2.838g 13%
Vitamin B5 0.209mg 0.804mg 12%
Potassium 295mg 668mg 11%
Folate 68µg 109µg 10%
Copper 0.385mg 0.301mg 9%
Fats 0.64g 5.86g 8%
Manganese 1.148mg 0.96mg 8%
Carbs 2.65g 20.7g 6%
Magnesium 64mg 91mg 6%
Vitamin B2 0.076mg 0.152mg 6%
Calories 23kcal 131kcal 5%
Vitamin E 0.8mg 5%
Vitamin C 18mg 21.8mg 4%
Monounsaturated fat 0.088g 1.16g 3%
Polyunsaturated fat 0.389g 0.901g 3%
Choline 11.4mg 2%
Zinc 0.81mg 0.93mg 1%
Phosphorus 56mg 66mg 1%
Sodium 4mg 26mg 1%
Selenium 0.3µg 1%
Protein 3.15g 3.31g 0%
Protein per 100 calories 14g 2.5g N/A
Calories per 10 g protein 73kcal 396kcal N/A
Weight per 100 calories 435g 76g N/A
Unsaturated / Saturated Fat ratio 12 0.73 N/A
Net carbs 1.05g 6.6g N/A
Sugar 0.3g N/A
Vitamin B1 0.034mg 0.036mg 0%
Vitamin B3 0.902mg 0.912mg 0%
Tryptophan 0.039mg 0.051mg 0%
Threonine 0.104mg 0.136mg 0%
Isoleucine 0.104mg 0.136mg 0%
Leucine 0.191mg 0.249mg 0%
Lysine 0.11mg 0.143mg 0%
Methionine 0.036mg 0.047mg 0%
Phenylalanine 0.13mg 0.169mg 0%
Valine 0.127mg 0.165mg 0%
Histidine 0.051mg 0.066mg 0%
Fructose 0.02g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Basil
Basil
1
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more WaterWater +35.8%
Contains more FatsFats +815.6%
Contains more CarbsCarbs +681.1%
Contains more OtherOther +57.3%
~equal in Protein ~3.31g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Basil
Basil
1
8% 17% 75%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +1218.2%
Contains more Poly. FatPolyunsaturated fat +131.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.