Flax vs. Rosemary — In-Depth Nutrition Comparison
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Summary of differences between Flax and Rosemary
- Flax has more Vitamin B1, Copper, Phosphorus, Magnesium, Manganese, Fiber, Zinc, and Vitamin B3, while Rosemary has more Vitamin C, and Vitamin A RAE.
- Flax covers your daily need of Vitamin B1 134% more than Rosemary.
- Flax contains 10 times more Phosphorus than Rosemary. While Flax contains 642mg of Phosphorus, Rosemary contains only 66mg.
These are the specific foods used in this comparison Seeds, flaxseed and Rosemary, fresh.
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
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Magnesium
+330.8%
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Phosphorus
+872.7%
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Potassium
+21.7%
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Zinc
+366.7%
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Copper
+305.3%
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Manganese
+158.5%
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Calcium
+24.3%
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Iron
+16.1%
Contains
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Sodium
-13.3%
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Magnesium
+330.8%
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Phosphorus
+872.7%
Contains
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Potassium
+21.7%
Contains
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Zinc
+366.7%
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Copper
+305.3%
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Manganese
+158.5%
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Calcium
+24.3%
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Iron
+16.1%
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Sodium
-13.3%
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.
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Vitamin B1
+4466.7%
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Vitamin B3
+237.7%
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Vitamin B5
+22.5%
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Vitamin B6
+40.8%
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Vitamin A
+∞%
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Vitamin C
+3533.3%
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Folate
+25.3%
Equal in Vitamin B2 - 0.152
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Vitamin B1
+4466.7%
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Vitamin B3
+237.7%
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Vitamin B5
+22.5%
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Vitamin B6
+40.8%
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Vitamin A
+∞%
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Vitamin C
+3533.3%
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Folate
+25.3%
Equal in Vitamin B2 - 0.152
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+452.6%
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Fats
+619.5%
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Carbs
+39.5%
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Other
+57.2%
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Water
+873.7%
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Protein
+452.6%
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Fats
+619.5%
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Carbs
+39.5%
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Other
+57.2%
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Water
+873.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+548.9%
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Polyunsaturated fat
+3088.7%
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Saturated Fat
-22.5%
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Monounsaturated Fat
+548.9%
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Polyunsaturated fat
+3088.7%
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Saturated Fat
-22.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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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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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 6.6g |
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| Protein | 18.29g | 3.31g |
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| Fats | 42.16g | 5.86g |
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| Carbs | 28.88g | 20.7g |
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| Calories | 534kcal | 131kcal |
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| Sugar | 1.55g |
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| Fiber | 27.3g | 14.1g |
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| Calcium | 255mg | 317mg |
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| Iron | 5.73mg | 6.65mg |
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| Magnesium | 392mg | 91mg |
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| Phosphorus | 642mg | 66mg |
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| Potassium | 813mg | 668mg |
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| Sodium | 30mg | 26mg |
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| Zinc | 4.34mg | 0.93mg |
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| Copper | 1.22mg | 0.301mg |
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| Manganese | 2.482mg | 0.96mg |
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| Selenium | 25.4µg |
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| Vitamin A | 0IU | 2924IU |
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| Vitamin A RAE | 0µg | 146µg |
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| Vitamin E | 0.31mg |
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| Vitamin C | 0.6mg | 21.8mg |
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| Vitamin B1 | 1.644mg | 0.036mg |
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| Vitamin B2 | 0.161mg | 0.152mg |
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| Vitamin B3 | 3.08mg | 0.912mg |
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| Vitamin B5 | 0.985mg | 0.804mg |
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| Vitamin B6 | 0.473mg | 0.336mg |
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| Folate | 87µg | 109µg |
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| Vitamin K | 4.3µg |
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| Tryptophan | 0.297mg | 0.051mg |
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| Threonine | 0.766mg | 0.136mg |
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| Isoleucine | 0.896mg | 0.136mg |
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| Leucine | 1.235mg | 0.249mg |
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| Lysine | 0.862mg | 0.143mg |
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| Methionine | 0.37mg | 0.047mg |
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| Phenylalanine | 0.957mg | 0.169mg |
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| Valine | 1.072mg | 0.165mg |
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| Histidine | 0.472mg | 0.066mg |
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| Saturated Fat | 3.663g | 2.838g |
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| Monounsaturated Fat | 7.527g | 1.16g |
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| Polyunsaturated fat | 28.73g | 0.901g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low 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
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
63%
43%
Minerals Daily Need Coverage Score
191%
75%
Comparison summary
Which food is lower in Sugar?
Rosemary is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Rosemary contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rosemary is lower in Saturated Fat (difference - 0.825g)
Which food is lower in glycemic index?
Rosemary is lower in glycemic index (difference - 70)
Which food is cheaper?
Rosemary is cheaper (difference - $1.5)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)