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.

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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.

Rosemary

Borage

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.

Rosemary

Borage

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 D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B2 ~0.15mg

~equal in Vitamin B3 ~0.9mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			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 C	21.8mg	35mg	15%
Vitamin B5	0.804mg	0.041mg	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%
Calories	131kcal	21kcal	6%
Carbs	20.7g	3.06g	6%
Potassium	668mg	470mg	6%
Polyunsaturated fat	0.901g	0.109g	5%
Protein	3.31g	1.8g	3%
Phosphorus	66mg	53mg	2%
Sodium	26mg	80mg	2%
Selenium		0.9µg	2%
Vitamin B1	0.036mg	0.06mg	2%
Monounsaturated fat	1.16g	0.211g	2%
Protein per 100 calories	2.5g	8.6g	N/A
Calories per 10 g protein	396kcal	117kcal	N/A
Weight per 100 calories	76g	476g	N/A
Unsaturated / Saturated Fat ratio	0.73	1.9	N/A
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%