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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 264µg of Vitamin A, Rosemary has only 146µg.
  • 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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
2
:
Contains more Copper +27.9%
Contains less Sodium -84.6%
Contains more Iron +109.8%
Contains more Calcium +79.1%
Contains more Potassium +126.4%
Contains more Magnesium +42.2%
Contains more Zinc +14.8%
Contains more Phosphorus +17.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Contains more Copper +27.9%
Contains less Sodium -84.6%
Contains more Iron +109.8%
Contains more Calcium +79.1%
Contains more Potassium +126.4%
Contains more Magnesium +42.2%
Contains more Zinc +14.8%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Basil
3
:
Contains more Vitamin A +80.4%
Contains more Vitamin C +21.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +284.7%
Contains more Vitamin B6 +116.8%
Contains more Folate +60.3%
Equal in Vitamin B1 - 0.036
Equal in Vitamin B3 - 0.912
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 60% 317% 16% 0% 9% 18% 17% 13% 36% 0% 1037% 51%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
Contains more Vitamin A +80.4%
Contains more Vitamin C +21.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +284.7%
Contains more Vitamin B6 +116.8%
Contains more Folate +60.3%
Equal in Vitamin B1 - 0.036
Equal in Vitamin B3 - 0.912

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Basil
43
Rosemary
Mineral Summary Score
52
Basil
78
Rosemary

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
19%
Basil
20%
Rosemary
Carbohydrates
3%
Basil
21%
Rosemary
Fats
3%
Basil
27%
Rosemary

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Basil Rosemary
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Basil Rosemary
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 0.3g)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $1.3)
Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 2.797g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (70)

All nutrients comparison - raw data values

Nutrient Basil Rosemary Opinion
Calories 23 131 Rosemary
Protein 3.15 3.31 Rosemary
Fats 0.64 5.86 Rosemary
Vitamin C 18 21.8 Rosemary
Carbs 2.65 20.7 Rosemary
Cholesterol 0 0
Vitamin D 0 0
Iron 3.17 6.65 Rosemary
Calcium 177 317 Rosemary
Potassium 295 668 Rosemary
Magnesium 64 91 Rosemary
Sugar 0.3 Rosemary
Fiber 1.6 14.1 Rosemary
Copper 0.385 0.301 Basil
Zinc 0.81 0.93 Rosemary
Starch
Phosphorus 56 66 Rosemary
Sodium 4 26 Basil
Vitamin A 5275 2924 Basil
Vitamin E 0.8 Basil
Vitamin D 0 0
Vitamin B1 0.034 0.036 Rosemary
Vitamin B2 0.076 0.152 Rosemary
Vitamin B3 0.902 0.912 Rosemary
Vitamin B5 0.209 0.804 Rosemary
Vitamin B6 0.155 0.336 Rosemary
Vitamin B12 0 0
Vitamin K 414.8 Basil
Folate 68 109 Rosemary
Trans Fat 0 0
Saturated Fat 0.041 2.838 Basil
Monounsaturated Fat 0.088 1.16 Rosemary
Polyunsaturated fat 0.389 0.901 Rosemary
Tryptophan 0.039 0.051 Rosemary
Threonine 0.104 0.136 Rosemary
Isoleucine 0.104 0.136 Rosemary
Leucine 0.191 0.249 Rosemary
Lysine 0.11 0.143 Rosemary
Methionine 0.036 0.047 Rosemary
Phenylalanine 0.13 0.169 Rosemary
Valine 0.127 0.165 Rosemary
Histidine 0.051 0.066 Rosemary
Fructose 0.02 Basil

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.