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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.
  • 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

Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
Contains more Potassium +21.7%
Contains more Magnesium +330.8%
Contains more Copper +305.3%
Contains more Zinc +366.7%
Contains more Phosphorus +872.7%
Contains more Iron +16.1%
Contains more Calcium +24.3%
Contains less Sodium -13.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 250% 96% 59% 65% 101% 26% 29% 4%
Contains more Potassium +21.7%
Contains more Magnesium +330.8%
Contains more Copper +305.3%
Contains more Zinc +366.7%
Contains more Phosphorus +872.7%
Contains more Iron +16.1%
Contains more Calcium +24.3%
Contains less 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +237.7%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +40.8%
Contains more Vitamin C +3533.3%
Contains more Vitamin A +∞%
Contains more Folate +25.3%
Equal in Vitamin B2 - 0.152
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 73% 176% 0% 0% 9% 36% 18% 49% 78% 0% 0% 82%
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +237.7%
Contains more Vitamin B5 +22.5%
Contains more Vitamin B6 +40.8%
Contains more Vitamin C +3533.3%
Contains more Vitamin A +∞%
Contains more Folate +25.3%
Equal in Vitamin B2 - 0.152

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
63
Flax
43
Rosemary
Mineral Summary Score
181
Flax
78
Rosemary

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
110%
Flax
20%
Rosemary
Carbohydrates
29%
Flax
21%
Rosemary
Fats
195%
Flax
27%
Rosemary

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Rosemary
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Rosemary
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Rosemary
Rosemary contains less Sugars (difference - 1.55g)
Which food contains less Sodium?
Rosemary
Rosemary contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 0.825g)
Which food is lower in glycemic index?
Rosemary
Rosemary is lower in glycemic index (difference - 70)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $1.5)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Rosemary Opinion
Calories 534 131 Flax
Protein 18.29 3.31 Flax
Fats 42.16 5.86 Flax
Vitamin C 0.6 21.8 Rosemary
Carbs 28.88 20.7 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 6.65 Rosemary
Calcium 255 317 Rosemary
Potassium 813 668 Flax
Magnesium 392 91 Flax
Sugars 1.55 Rosemary
Fiber 27.3 14.1 Flax
Copper 1.22 0.301 Flax
Zinc 4.34 0.93 Flax
Starch
Phosphorus 642 66 Flax
Sodium 30 26 Rosemary
Vitamin A 0 2924 Rosemary
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.036 Flax
Vitamin B2 0.161 0.152 Flax
Vitamin B3 3.08 0.912 Flax
Vitamin B5 0.985 0.804 Flax
Vitamin B6 0.473 0.336 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 109 Rosemary
Trans Fat 0 Flax
Saturated Fat 3.663 2.838 Rosemary
Monounsaturated Fat 7.527 1.16 Flax
Polyunsaturated fat 28.73 0.901 Flax
Tryptophan 0.297 0.051 Flax
Threonine 0.766 0.136 Flax
Isoleucine 0.896 0.136 Flax
Leucine 1.235 0.249 Flax
Lysine 0.862 0.143 Flax
Methionine 0.37 0.047 Flax
Phenylalanine 0.957 0.169 Flax
Valine 1.072 0.165 Flax
Histidine 0.472 0.066 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.