Thyme vs. Rosemary. Health and nutrition differences.
Summary
Thyme is richer in vitamin C, vitamin A, riboflavin, and niacin. In comparison, rosemary is richer in folate and vitamin B5. Thyme is richer in iron, magnesium, zinc, copper, phosphorus, calcium, and manganese.
Noting that we eat small amounts of these herbs thus, their macronutrients and calories won't significantly impact our dietary intake.
While most herbs have beneficial effects on health, rosemary has been researched more extensively to protect against cardiovascular disease, diabetes, and cancer. When used with certain medications, thyme, and rosemary should be consumed cautiously.
Table of contents
Introduction
Thyme and rosemary are two significant members of the herb family. Herbs have been used not only as flavorings in foods but also as medicinal remedies since ancient times. In this article, we will look into the nutritional comparison of thyme and rosemary and discuss how they affect our health based on scientific evidence.
Classification
Both thyme and rosemary are part of the Laminacaea family, also known as the mint, sage, or dead-nettle family. They share this family with other culinary and medicinal herbs, such as oregano, basil, mentha, salvia, and catnip.
Thyme belongs to the Thymus genus. More than 400 varieties of thyme are known; the most commonly used are Thymus vulgaris and Thymus serpyllum.
Rosemary or Salvia rosmarinus belongs to the Salvia genus. It is also scientifically known as Rosmarinus officinalis.
Appearance
Thyme has rounded, sharp leaves growing in clusters. The leaves are bright green when fresh and get darker as they age.
The leaves of rosemary are dark green, resembling needles. They also grow in clusters along the branches.
Taste and Use
Rosemary and thyme are both used as a seasoning in various cuisines and as medicine against numerous maladies.
The taste of thyme is herbal, sharp, and minty. Lemon thyme can also have a citrus-like flavor. When dried, thyme does not lose much of its taste.
The leaves of rosemary exude a clear and bright aroma. This herb is a part of the classic French spicy mixture of “Provence grass” and “bouquet garnish.” Rosemary leaves are often described as having a lemon-pine flavor that pairs well with different meats.
History
These herbs were known in ancient Mediterranean cultures to signify various ideas.
Thyme was considered to be a symbol of courage in ancient Rome. Roman soldiers bathed in water infused with thyme, later exchanging with each other and pinning the sprigs of thyme on their armor before the battle. Thyme was also used in ancient Egypt as part of embalming rituals.
The Latin name for rosemary translates as “dew of the sea.” In ancient Greece, rosemary was known to signify remembrance, happiness, and love. Rosemary springs were often used at funerals and weddings. Greek scholars even wore rosemary wreaths during examinations, as they believed the herb to help their memory.
Nutrition
The nutritional values below are presented for raw, fresh thyme and rosemary leaves.
Macronutrients and Calories
Rosemary and thyme are both packed with nutrients. Thyme is only a little denser in nutrients, containing 65% water, while rosemary consists of 68% water.
One average serving size of rosemary is two times larger than that of thyme. Thyme’s average serving size is half a teaspoon.
Calories
Small amounts of these herbs do not significantly alter the caloric value of the dish to which they are added. Nevertheless, between these two herbs, rosemary is higher in calories.
Protein and Fats
Thyme is richer in protein, while rosemary contains a more considerable amount of fats. That being said, rosemary has a more favorable protein quality, while thyme has a preferable fatty acid content.
Despite being lower in protein, rosemary contains some levels of all essential amino acids. Thyme lacks methionine, phenylalanine, and histidine.
The predominant fat type in thyme is polyunsaturated fat, while rosemary contains more saturated fatty acids.
Carbohydrates
Thyme is higher in carbohydrates, even though rosemary and thyme contain similar amounts of fiber.
Vitamins
Thyme is richer in vitamins, containing overall two times more when compared to rosemary. Thyme is notably higher in vitamin C, vitamin A, and vitamins B2 and B3.
On the other hand, rosemary contains a higher level of vitamin B5 and vitamin B9 or folate.
What about the coverage of our daily needs? Thyme covers six times more of our daily need for vitamins, as it contains seven times more vitamin C and three times more vitamin B2.
Vitamin Comparison
Minerals
Thyme is the winner in this category as well, containing twice the amount of minerals as rosemary. Thyme is significantly higher in most minerals, namely iron, magnesium, zinc, copper, phosphorus, calcium, and manganese.
The two herbs have a similar potassium content, with rosemary being only a little higher.
Mineral Comparison
Glycemic Index
Due to a high level of dietary fiber and a relatively low level of sugars, the glycemic index of herbs, such as thyme and rosemary, is very difficult to measure. However, one study has demonstrated that the consumption of thyme tea results in a lower glycemic index compared to rosemary tea (1).
Research has also found thyme and rosemary tea to possess qualities inhibiting an enzyme that breaks down sugars in the gastrointestinal tract, called alpha-glucosidase (1).
Thyme and rosemary are assumed to have low glycemic indices.
Weight Loss & Diets
When used as seasonings, rosemary, and thyme do not alter the caloric value of the meal drastically. One average serving of rosemary used in a dish adds only 1 calorie. Thyme has fewer calories and a smaller serving size. The caloric content found in an average serving of thyme is equal to 0.4.
Based on their nutritional content, thyme is preferable for low-calorie, low-fat, and low-glycemic index diets, while rosemary is preferable for a low-carb diet.
A study has found rosemary leaf extract to have the potential to limit weight gain induced by a high-fat diet in mice (2). This property may be due to a compound found abundantly in rosemary called carnosic acid (3).
Health Impact
Health Benefits
Thyme and rosemary have been used in traditional medicine as healing herbs for centuries. Here, we will look at the scientific evidence about the beneficial effects of these herbs on health.
Cardiovascular Health
Studies on animals have shown dietary rosemary supplementation to attenuate adverse effects of cardiac remodeling caused by myocardial infarction (4).
Due to a high level of phenolic phytochemicals, rosemary has been studied to have significant anti-inflammatory, antioxidant, anti-atherosclerotic, and anti-thrombotic qualities. Rosemary may also decrease blood glucose, blood pressure, and cholesterol (5).
Due to a compound called thymol, found in high quantities in thyme, this herb exhibits anti-inflammatory, antioxidant, antimicrobial, and immunomodulatory activities (6)(19).
Thyme may also protect against cardiac and hepatic damage induced by the consumption of heated frying oil (7).
Thyme and rosemary both have the potential to inhibit the formation of blood clots without prolonging bleeding time (8).
Antimicrobial effects
Rosemary has antimicrobial properties due to its concentrated carnosic acid and rosmarinic acids (20).
Diabetes
Rosemary extract and the polyphenols found in it, such as rosmarinic acid and carnosic acid, have been researched to have insulin-like effects, exhibiting protective properties against hyperglycemia in animals with type 2 diabetes mellitus (9).
Thyme has also demonstrated antihyperglycemic effects, which may be used for supplementary treatment of diabetes and diabetic complications (10).
Cancer
Numerous studies have researched rosemary to have anticancer effects against colon, pancreas, breast, prostate, cervical, bladder, ovarian, lung cancers, and leukemia, through various mechanisms (11).
Thyme has been studied less extensively. Nevertheless, thyme may protect against breast, colon, and liver cancers (12, 13).
Nervous System and Cognitive Abilities
Inhalation of rosemary oil can positively affect brain wave activity, autonomic nervous system functions, and overall mood (14). Rosemary aroma has also been studied to improve cognitive performance (15).
Animal studies have shown thyme to have the potential to relieve anxiety (16).
Downsides and Risks
Drug Interactions
Herbs, such as thyme and rosemary, can bind to specific proteins and inhibit or induce enzymes, leading to an increased or decreased activity of certain drugs when used simultaneously.
Some of the medications that can negatively or positively interact with thyme are (17):
- antithyroid drugs
- caffeine
- fluorouracil
- hormonal drugs
Rosemary can interact with the following medications (18):
- lithium
- diuretics
- anticoagulants
- ACE inhibitors
People on these medications have to be advised to use thyme and rosemary with caution.
Sources.
- https://www.jstage.jst.go.jp/article/fstr/16/1/16_1_39/_pdf
- https://pubmed.ncbi.nlm.nih.gov/19918713/
- https://pubmed.ncbi.nlm.nih.gov/21676274/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426768/
- https://pubmed.ncbi.nlm.nih.gov/27178264/
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.6109
- https://www.researchgate.net/publication/343047965
- https://pubmed.ncbi.nlm.nih.gov/18378282/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622728/
- https://www.researchgate.net/publication/338686150
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133115/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6479806/
- https://www.ncbi.nlm.nih.gov/books/NBK92774/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3700080/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736918/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4936652/
- https://core.ac.uk/download/pdf/143841098.pdf
- https://www.researchgate.net/publication/221876211
- https://pubmed.ncbi.nlm.nih.gov/35883820/
- https://pubmed.ncbi.nlm.nih.gov/32963731/
Infographic
Macronutrient Comparison
Fat Type Comparison
Comparison summary table
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 10.45g | 6.6g |
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| Protein | 5.56g | 3.31g |
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| Fats | 1.68g | 5.86g |
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| Carbs | 24.45g | 20.7g |
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| Calories | 101kcal | 131kcal |
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| Fiber | 14g | 14.1g |
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| Calcium | 405mg | 317mg |
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| Iron | 17.45mg | 6.65mg |
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| Magnesium | 160mg | 91mg |
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| Phosphorus | 106mg | 66mg |
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| Potassium | 609mg | 668mg |
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| Sodium | 9mg | 26mg |
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| Zinc | 1.81mg | 0.93mg |
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| Copper | 0.555mg | 0.301mg |
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| Manganese | 1.719mg | 0.96mg |
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| Vitamin A | 4751IU | 2924IU |
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| Vitamin A RAE | 238µg | 146µg |
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| Vitamin C | 160.1mg | 21.8mg |
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| Vitamin B1 | 0.048mg | 0.036mg |
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| Vitamin B2 | 0.471mg | 0.152mg |
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| Vitamin B3 | 1.824mg | 0.912mg |
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| Vitamin B5 | 0.409mg | 0.804mg |
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| Vitamin B6 | 0.348mg | 0.336mg |
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| Folate | 45µg | 109µg |
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| Tryptophan | 0.114mg | 0.051mg |
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| Threonine | 0.154mg | 0.136mg |
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| Isoleucine | 0.285mg | 0.136mg |
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| Leucine | 0.262mg | 0.249mg |
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| Lysine | 0.126mg | 0.143mg |
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| Methionine | 0.047mg |
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| Phenylalanine | 0.169mg |
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| Valine | 0.307mg | 0.165mg |
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| Histidine | 0.066mg |
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| Saturated Fat | 0.467g | 2.838g |
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| Monounsaturated Fat | 0.081g | 1.16g |
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| Polyunsaturated fat | 0.532g | 0.901g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Thyme - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173470/nutrients
- 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.