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  6. Rosemary vs. Flax seeds

Rosemary vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between rosemary and flax seeds

  • Rosemary has more vitamin C, while flax seeds have more vitamin B1, copper, phosphorus, magnesium, manganese, fats, fiber, protein, and zinc.
  • Flax seeds cover your daily need for vitamin B1 134% more than rosemary.
  • Rosemary contains 36 times more vitamin C than flax seeds. While rosemary contains 21.8mg of vitamin C, flax seeds contain only 0.6mg.

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

Infographic

Rosemary vs Flax seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
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%
Contains more CalciumCalcium +24.3%
Contains more IronIron +16.1%
Contains less SodiumSodium -13.3%
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 +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin CVitamin C +3533.3%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +25.3%
Contains more Vitamin EVitamin 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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rosemary Flax seeds DV% diff.
Polyunsaturated fat 0.901g 28.73g 186%
Vitamin B1 0.036mg 1.644mg 134%
Copper 0.301mg 1.22mg 102%
Phosphorus 66mg 642mg 82%
Magnesium 91mg 392mg 72%
Manganese 0.96mg 2.482mg 66%
Fats 5.86g 42.16g 56%
Fiber 14.1g 27.3g 53%
Selenium 25.4µg 46%
Zinc 0.93mg 4.34mg 31%
Protein 3.31g 18.29g 30%
Vitamin C 21.8mg 0.6mg 24%
Calories 131kcal 534kcal 20%
Vitamin A 146µg 0µg 16%
Monounsaturated fat 1.16g 7.527g 16%
Vitamin B3 0.912mg 3.08mg 14%
Choline 78.7mg 14%
Iron 6.65mg 5.73mg 12%
Vitamin B6 0.336mg 0.473mg 11%
Calcium 317mg 255mg 6%
Folate 109µg 87µg 6%
Potassium 668mg 813mg 4%
Vitamin B5 0.804mg 0.985mg 4%
Vitamin K 4.3µg 4%
Saturated fat 2.838g 3.663g 4%
Carbs 20.7g 28.88g 3%
Vitamin E 0.31mg 2%
Vitamin B2 0.152mg 0.161mg 1%
Protein per 100 calories 2.5g 3.4g N/A
Calories per 10 g protein 396kcal 292kcal N/A
Weight per 100 calories 76g 19g N/A
Unsaturated / Saturated Fat ratio 0.73 9.9 N/A
Net carbs 6.6g 1.58g N/A
Sugar 1.55g N/A
Sodium 26mg 30mg 0%
Tryptophan 0.051mg 0.297mg 0%
Threonine 0.136mg 0.766mg 0%
Isoleucine 0.136mg 0.896mg 0%
Leucine 0.249mg 1.235mg 0%
Lysine 0.143mg 0.862mg 0%
Methionine 0.047mg 0.37mg 0%
Phenylalanine 0.169mg 0.957mg 0%
Valine 0.165mg 1.072mg 0%
Histidine 0.066mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

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
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
Contains more WaterWater +873.7%
Contains more ProteinProtein +452.6%
Contains more FatsFats +619.5%
Contains more CarbsCarbs +39.5%

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

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