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Rosemary vs. Basil — In-Depth Nutrition Comparison

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What are the differences between rosemary and basil?

  • Rosemary is higher in fiber, iron, calcium, vitamin B6, vitamin B5, potassium, and folate, yet basil is higher in vitamin A and copper.
  • Rosemary's daily need coverage for fiber is 50% more.
  • Rosemary has 69 times more saturated fat than basil. While rosemary has 2.838g of saturated fat, basil has only 0.041g.

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

Infographic

Rosemary vs Basil 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
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%
Contains more CopperCopper +27.9%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +19.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 73% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Basil
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Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 60% 88% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
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%
Contains more Vitamin AVitamin A +80.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B3 ~0.902mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +815.6%
Contains more CarbsCarbs +681.1%
Contains more OtherOther +57.3%
Contains more WaterWater +35.8%
~equal in Protein ~3.15g

Fat Type Comparison

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

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