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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Basil
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%
Contains more Copper +27.9%
Contains less Sodium -84.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 119% 54% 27% 46% 129% 23% 24% 1%
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%
Contains more Copper +27.9%
Contains less Sodium -84.6%

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
:
3
Basil
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%
Contains more Vitamin A +80.4%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.902
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%
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%
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%
Contains more Vitamin A +80.4%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B3 - 0.902

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
43
Rosemary
131
Basil
Mineral Summary Score
78
Rosemary
52
Basil

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
20%
Rosemary
19%
Basil
Carbohydrates
21%
Rosemary
3%
Basil
Fats
27%
Rosemary
3%
Basil

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