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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, vitamin B5, and magnesium, yet borage is richer in 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
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%
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
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% 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rosemary Borage
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 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Borage
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
30%
Rosemary
22%
Borage
Minerals Daily Need Coverage Score
75%
Rosemary
36%
Borage

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. 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.