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Rosemary vs. Borage — In-Depth Nutrition Comparison

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What are the main differences between rosemary and borage?

  • Rosemary is richer in iron, manganese, folate, calcium, vitamin B6, copper, and vitamin B5, yet borage is richer in vitamin A and vitamin C.
  • Rosemary's daily need coverage for iron is 42% higher.
  • Rosemary has 20 times more vitamin B5 than borage. Rosemary has 0.804mg of vitamin B5, while borage has 0.041mg.
  • Borage contains less saturated fat.

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

Infographic

Rosemary vs Borage 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.
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%
Borage
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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%
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.
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% 49% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Borage
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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% 70% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Contains more Vitamin B5Vitamin B5 +1861%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +738.5%
Contains more Vitamin CVitamin C +60.6%
Contains more Vitamin AVitamin A +43.8%
Contains more Vitamin B1Vitamin B1 +66.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Rosemary Borage DV% diff.
Fiber 14.1g 56%
Iron 6.65mg 3.3mg 42%
Manganese 0.96mg 0.349mg 27%
Folate 109µg 13µg 24%
Calcium 317mg 93mg 22%
Copper 0.301mg 0.13mg 19%
Vitamin B6 0.336mg 0.084mg 19%
Vitamin B5 0.804mg 0.041mg 15%
Vitamin C 21.8mg 35mg 15%
Saturated fat 2.838g 0.17g 12%
Magnesium 91mg 52mg 9%
Fats 5.86g 0.7g 8%
Zinc 0.93mg 0.2mg 7%
Vitamin A 146µg 210µg 7%
Potassium 668mg 470mg 6%
Carbs 20.7g 3.06g 6%
Calories 131kcal 21kcal 6%
Polyunsaturated fat 0.901g 0.109g 5%
Protein 3.31g 1.8g 3%
Monounsaturated fat 1.16g 0.211g 2%
Vitamin B1 0.036mg 0.06mg 2%
Selenium 0.9µg 2%
Sodium 26mg 80mg 2%
Phosphorus 66mg 53mg 2%
Net carbs 6.6g 3.06g N/A
Vitamin B2 0.152mg 0.15mg 0%
Vitamin B3 0.912mg 0.9mg 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%

Macronutrient Comparison

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

Fat Type Comparison

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

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