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Flax seeds vs. Rosemary — In-Depth Nutrition Comparison

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Summary of differences between Flax seeds and Rosemary

  • Flax seeds has more Vitamin B1, Copper, Phosphorus, Magnesium, Manganese, Fiber, Zinc, and Vitamin B3, while Rosemary has more Vitamin C, and Vitamin A RAE.
  • Flax seeds covers your daily need of Vitamin B1 134% more than Rosemary.
  • Flax seeds contains 10 times more Phosphorus than Rosemary. While Flax seeds contains 642mg of Phosphorus, Rosemary contains only 66mg.

These are the specific foods used in this comparison Seeds, flaxseed and Rosemary, fresh.

Infographic

Flax seeds vs Rosemary infographic
Infographic link

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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 MagnesiumMagnesium +330.8%
Contains more PotassiumPotassium +21.7%
Contains more CopperCopper +305.3%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +872.7%
Contains more ManganeseManganese +158.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +24.3%
Contains more IronIron +16.1%
Contains less SodiumSodium -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" 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4466.7%
Contains more Vitamin B3Vitamin B3 +237.7%
Contains more Vitamin B5Vitamin B5 +22.5%
Contains more Vitamin B6Vitamin B6 +40.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3533.3%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +25.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.152mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 ProteinProtein +452.6%
Contains more FatsFats +619.5%
Contains more CarbsCarbs +39.5%
Contains more OtherOther +57.2%
Contains more WaterWater +873.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 more Mono. FatMonounsaturated Fat +548.9%
Contains more Poly. FatPolyunsaturated fat +3088.7%
Contains less Sat. FatSaturated Fat -22.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Rosemary
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Flax seeds Rosemary Opinion
Calories 534kcal 131kcal Flax seeds
Protein 18.29g 3.31g Flax seeds
Fats 42.16g 5.86g Flax seeds
Vitamin C 0.6mg 21.8mg Rosemary
Net carbs 1.58g 6.6g Rosemary
Carbs 28.88g 20.7g Flax seeds
Magnesium 392mg 91mg Flax seeds
Calcium 255mg 317mg Rosemary
Potassium 813mg 668mg Flax seeds
Iron 5.73mg 6.65mg Rosemary
Sugar 1.55g Rosemary
Fiber 27.3g 14.1g Flax seeds
Copper 1.22mg 0.301mg Flax seeds
Zinc 4.34mg 0.93mg Flax seeds
Phosphorus 642mg 66mg Flax seeds
Sodium 30mg 26mg Rosemary
Vitamin A 0IU 2924IU Rosemary
Vitamin A RAE 0µg 146µg Rosemary
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.96mg Flax seeds
Selenium 25.4µg Flax seeds
Vitamin B1 1.644mg 0.036mg Flax seeds
Vitamin B2 0.161mg 0.152mg Flax seeds
Vitamin B3 3.08mg 0.912mg Flax seeds
Vitamin B5 0.985mg 0.804mg Flax seeds
Vitamin B6 0.473mg 0.336mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 109µg Rosemary
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 2.838g Rosemary
Monounsaturated Fat 7.527g 1.16g Flax seeds
Polyunsaturated fat 28.73g 0.901g Flax seeds
Tryptophan 0.297mg 0.051mg Flax seeds
Threonine 0.766mg 0.136mg Flax seeds
Isoleucine 0.896mg 0.136mg Flax seeds
Leucine 1.235mg 0.249mg Flax seeds
Lysine 0.862mg 0.143mg Flax seeds
Methionine 0.37mg 0.047mg Flax seeds
Phenylalanine 0.957mg 0.169mg Flax seeds
Valine 1.072mg 0.165mg Flax seeds
Histidine 0.472mg 0.066mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
40%
Rosemary
Minerals Daily Need Coverage Score
191%
Flax seeds
75%
Rosemary

Comparison summary

Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (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 seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - 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.