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Rosemary vs. Dried rosemary — In-Depth Nutrition Comparison

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How are Rosemary and Dried rosemary different?

  • Dried rosemary has more Iron, Fiber, Vitamin B6, Calcium, Folate, Vitamin C, Vitamin B1, Manganese, Magnesium, and Copper than Rosemary.
  • Daily need coverage for Iron from Dried rosemary is 283% higher.

Rosemary, fresh and Spices, rosemary, dried are the varieties used in this article.

Infographic

Rosemary vs Dried 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -48%
Contains more Calcium +303.8%
Contains more Iron +339.8%
Contains more Magnesium +141.8%
Contains more Potassium +43%
Contains more Zinc +247.3%
Contains more Copper +82.7%
Contains more Manganese +94.5%
Equal in Phosphorus - 70
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 96% 250% 65% 29% 59% 4% 26% 101% 126% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 384% 1097% 158% 30% 85% 7% 89% 184% 244% 26%
Contains less Sodium -48%
Contains more Calcium +303.8%
Contains more Iron +339.8%
Contains more Magnesium +141.8%
Contains more Potassium +43%
Contains more Zinc +247.3%
Contains more Copper +82.7%
Contains more Manganese +94.5%
Equal in Phosphorus - 70

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.
:
Contains more Vitamin C +180.7%
Contains more Vitamin B1 +1327.8%
Contains more Vitamin B2 +181.6%
Contains more Vitamin B6 +417.9%
Contains more Folate +181.7%
Equal in Vitamin A - 3128
Equal in Vitamin B3 - 1
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 188% 0% 0% 204% 129% 99% 19% 0% 402% 231% 0% 0%
Contains more Vitamin C +180.7%
Contains more Vitamin B1 +1327.8%
Contains more Vitamin B2 +181.6%
Contains more Vitamin B6 +417.9%
Contains more Folate +181.7%
Equal in Vitamin A - 3128
Equal in Vitamin B3 - 1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +627.9%
Contains more Protein +47.4%
Contains more Fats +159.7%
Contains more Carbs +209.5%
Contains more Other +176.7%
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
5% 15% 64% 9% 7%
Protein: 4.88 g
Fats: 15.22 g
Carbs: 64.06 g
Water: 9.31 g
Other: 6.53 g
Contains more Water +627.9%
Contains more Protein +47.4%
Contains more Fats +159.7%
Contains more Carbs +209.5%
Contains more Other +176.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +159.8%
Contains more Polyunsaturated fat +159.6%
58% 24% 18%
Saturated Fat: 2.838 g
Monounsaturated Fat: 1.16 g
Polyunsaturated fat: 0.901 g
58% 24% 18%
Saturated Fat: 7.371 g
Monounsaturated Fat: 3.014 g
Polyunsaturated fat: 2.339 g
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +159.8%
Contains more Polyunsaturated fat +159.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Dried rosemary
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rosemary Dried rosemary Opinion
Net carbs 6.6g 21.46g Dried rosemary
Protein 3.31g 4.88g Dried rosemary
Fats 5.86g 15.22g Dried rosemary
Carbs 20.7g 64.06g Dried rosemary
Calories 131kcal 331kcal Dried rosemary
Fiber 14.1g 42.6g Dried rosemary
Calcium 317mg 1280mg Dried rosemary
Iron 6.65mg 29.25mg Dried rosemary
Magnesium 91mg 220mg Dried rosemary
Phosphorus 66mg 70mg Dried rosemary
Potassium 668mg 955mg Dried rosemary
Sodium 26mg 50mg Rosemary
Zinc 0.93mg 3.23mg Dried rosemary
Copper 0.301mg 0.55mg Dried rosemary
Manganese 0.96mg 1.867mg Dried rosemary
Selenium 4.6µg Dried rosemary
Vitamin A 2924IU 3128IU Dried rosemary
Vitamin A RAE 146µg 156µg Dried rosemary
Vitamin C 21.8mg 61.2mg Dried rosemary
Vitamin B1 0.036mg 0.514mg Dried rosemary
Vitamin B2 0.152mg 0.428mg Dried rosemary
Vitamin B3 0.912mg 1mg Dried rosemary
Vitamin B5 0.804mg Rosemary
Vitamin B6 0.336mg 1.74mg Dried rosemary
Folate 109µg 307µg Dried rosemary
Tryptophan 0.051mg Rosemary
Threonine 0.136mg Rosemary
Isoleucine 0.136mg Rosemary
Leucine 0.249mg Rosemary
Lysine 0.143mg Rosemary
Methionine 0.047mg Rosemary
Phenylalanine 0.169mg Rosemary
Valine 0.165mg Rosemary
Histidine 0.066mg Rosemary
Saturated Fat 2.838g 7.371g Rosemary
Monounsaturated Fat 1.16g 3.014g Dried rosemary
Polyunsaturated fat 0.901g 2.339g Dried rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Dried rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Rosemary
106%
Dried rosemary
Minerals Daily Need Coverage Score
75%
Rosemary
230%
Dried rosemary

Comparison summary

Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 4.533g)
Which food is lower in glycemic index?
Dried rosemary
Dried rosemary is lower in glycemic index (difference - 70)
Which food is cheaper?
Dried rosemary
Dried rosemary is cheaper (difference - $1.5)
Which food is richer in minerals?
Dried rosemary
Dried rosemary is relatively richer in minerals
Which food is richer in vitamins?
Dried rosemary
Dried rosemary is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171333/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.