Borage vs. Rosemary — In-Depth Nutrition Comparison

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What are the main differences between borage and rosemary?

Borage is richer in vitamin A and vitamin C, yet rosemary is richer in iron, manganese, folate, calcium, vitamin B6, copper, and vitamin B5.
Rosemary's daily need coverage for iron is 42% higher.
Borage has 2 times more vitamin C than rosemary. Borage has 35mg of vitamin C, while rosemary has 21.8mg.
Borage contains less saturated fat.

We used Borage, raw and Rosemary, fresh types in this comparison.

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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.

Borage

Rosemary

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+75%
Contains more CalciumCalcium	+240.9%
Contains more PotassiumPotassium	+42.1%
Contains more IronIron	+101.5%
Contains more CopperCopper	+131.5%
Contains more ZincZinc	+365%
Contains more PhosphorusPhosphorus	+24.5%
Contains less SodiumSodium	-67.5%
Contains more ManganeseManganese	+175.1%

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.

Borage

Rosemary

Contains more Vitamin CVitamin C	+60.6%
Contains more Vitamin AVitamin A	+43.8%
Contains more Vitamin B1Vitamin B1	+66.7%

Contains more Vitamin B5Vitamin B5	+1861%
Contains more Vitamin B6Vitamin B6	+300%
Contains more FolateFolate	+738.5%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.152mg

~equal in Vitamin B3 ~0.912mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber		14.1g	56%
Iron	3.3mg	6.65mg	42%
Manganese	0.349mg	0.96mg	27%
Folate	13µg	109µg	24%
Calcium	93mg	317mg	22%
Copper	0.13mg	0.301mg	19%
Vitamin B6	0.084mg	0.336mg	19%
Vitamin C	35mg	21.8mg	15%
Vitamin B5	0.041mg	0.804mg	15%
Saturated fat	0.17g	2.838g	12%
Magnesium	52mg	91mg	9%
Fats	0.7g	5.86g	8%
Zinc	0.2mg	0.93mg	7%
Vitamin A	210µg	146µg	7%
Calories	21kcal	131kcal	6%
Carbs	3.06g	20.7g	6%
Potassium	470mg	668mg	6%
Polyunsaturated fat	0.109g	0.901g	5%
Protein	1.8g	3.31g	3%
Phosphorus	53mg	66mg	2%
Sodium	80mg	26mg	2%
Selenium	0.9µg		2%
Vitamin B1	0.06mg	0.036mg	2%
Monounsaturated fat	0.211g	1.16g	2%
Protein per 100 calories	8.6g	2.5g	N/A
Calories per 10 g protein	117kcal	396kcal	N/A
Weight per 100 calories	476g	76g	N/A
Unsaturated / Saturated Fat ratio	1.9	0.73	N/A
Net carbs	3.06g	6.6g	N/A
Vitamin B2	0.15mg	0.152mg	0%
Vitamin B3	0.9mg	0.912mg	0%
Tryptophan		0.051mg	0%
Threonine		0.136mg	0%
Isoleucine		0.136mg	0%
Leucine		0.249mg	0%
Lysine		0.143mg	0%
Methionine		0.047mg	0%
Phenylalanine		0.169mg	0%
Valine		0.165mg	0%
Histidine		0.066mg	0%