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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 C, yet Rosemary is richer in Iron, Manganese, Folate, Calcium, Vitamin B6, Copper, Vitamin B5, and Magnesium.
  • 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.

Infographic

Borage vs 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.
Borage
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 28% 41% 124% 43% 5.5% 23% 10% 46% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 117% 252% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 73% 175% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin CVitamin C +60.6%
Contains more Vitamin AVitamin A +43.6%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.152mg
~equal in Vitamin B3 ~0.912mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
1
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
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
Contains more WaterWater +37.2%
Contains more ProteinProtein +83.9%
Contains more FatsFats +737.1%
Contains more CarbsCarbs +576.5%
Contains more OtherOther +63.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
1
35% 43% 22%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
58% 24% 18%
Saturated Fat: Sat. Fat 2.838 g
Monounsaturated Fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated Fat -94%
Contains more Mono. FatMonounsaturated Fat +449.8%
Contains more Poly. FatPolyunsaturated fat +726.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Rosemary Opinion
Calories 21kcal 131kcal Rosemary
Protein 1.8g 3.31g Rosemary
Fats 0.7g 5.86g Rosemary
Vitamin C 35mg 21.8mg Borage
Net carbs 3.06g 6.6g Rosemary
Carbs 3.06g 20.7g Rosemary
Magnesium 52mg 91mg Rosemary
Calcium 93mg 317mg Rosemary
Potassium 470mg 668mg Rosemary
Iron 3.3mg 6.65mg Rosemary
Fiber 14.1g Rosemary
Copper 0.13mg 0.301mg Rosemary
Zinc 0.2mg 0.93mg Rosemary
Phosphorus 53mg 66mg Rosemary
Sodium 80mg 26mg Rosemary
Vitamin A 4200IU 2924IU Borage
Vitamin A RAE 210µg 146µg Borage
Manganese 0.349mg 0.96mg Rosemary
Selenium 0.9µg Borage
Vitamin B1 0.06mg 0.036mg Borage
Vitamin B2 0.15mg 0.152mg Rosemary
Vitamin B3 0.9mg 0.912mg Rosemary
Vitamin B5 0.041mg 0.804mg Rosemary
Vitamin B6 0.084mg 0.336mg Rosemary
Folate 13µg 109µg Rosemary
Saturated Fat 0.17g 2.838g Borage
Monounsaturated Fat 0.211g 1.16g Rosemary
Polyunsaturated fat 0.109g 0.901g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Rosemary
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Borage
40%
Rosemary
Minerals Daily Need Coverage Score
36%
Borage
75%
Rosemary

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 54mg)
Which food is lower in Saturated Fat?
Borage
Borage is lower in Saturated Fat (difference - 2.668g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 70)
Which food is cheaper?
Borage
Borage is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.