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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 RAE, 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 Calcium +79.1%
Contains more Iron +109.8%
Contains more Magnesium +42.2%
Contains more Phosphorus +17.9%
Contains more Potassium +126.4%
Contains more Zinc +14.8%
Contains less Sodium -84.6%
Contains more Copper +27.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 54% 119% 46% 24% 27% 1% 23% 129%
Contains more Calcium +79.1%
Contains more Iron +109.8%
Contains more Magnesium +42.2%
Contains more Phosphorus +17.9%
Contains more Potassium +126.4%
Contains more Zinc +14.8%
Contains less Sodium -84.6%
Contains more Copper +27.9%

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
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 317% 16% 0% 60% 9% 18% 17% 13% 36% 51% 0% 1037%
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

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

All nutrients comparison - raw data values

Nutrient Rosemary Basil Opinion
Net carbs 6.6g 1.05g Rosemary
Protein 3.31g 3.15g Rosemary
Fats 5.86g 0.64g Rosemary
Carbs 20.7g 2.65g Rosemary
Calories 131kcal 23kcal Rosemary
Starch g g
Fructose g 0.02g Basil
Sugar g 0.3g Rosemary
Fiber 14.1g 1.6g Rosemary
Calcium 317mg 177mg Rosemary
Iron 6.65mg 3.17mg Rosemary
Magnesium 91mg 64mg Rosemary
Phosphorus 66mg 56mg Rosemary
Potassium 668mg 295mg Rosemary
Sodium 26mg 4mg Basil
Zinc 0.93mg 0.81mg Rosemary
Copper 0.301mg 0.385mg Basil
Vitamin A 2924IU 5275IU Basil
Vitamin E mg 0.8mg Basil
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 18mg Rosemary
Vitamin B1 0.036mg 0.034mg Rosemary
Vitamin B2 0.152mg 0.076mg Rosemary
Vitamin B3 0.912mg 0.902mg Rosemary
Vitamin B5 0.804mg 0.209mg Rosemary
Vitamin B6 0.336mg 0.155mg Rosemary
Folate 109µg 68µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K µg 414.8µg Basil
Tryptophan 0.051mg 0.039mg Rosemary
Threonine 0.136mg 0.104mg Rosemary
Isoleucine 0.136mg 0.104mg Rosemary
Leucine 0.249mg 0.191mg Rosemary
Lysine 0.143mg 0.11mg Rosemary
Methionine 0.047mg 0.036mg Rosemary
Phenylalanine 0.169mg 0.13mg Rosemary
Valine 0.165mg 0.127mg Rosemary
Histidine 0.066mg 0.051mg Rosemary
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.838g 0.041g Basil
Monounsaturated Fat 1.16g 0.088g Rosemary
Polyunsaturated fat 0.901g 0.389g Rosemary

Which food is preferable for your diet?

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

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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

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)

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.