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  6. Borage vs. Sweet onion

Borage vs. Sweet onion — In-Depth Nutrition Comparison

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What are the differences between Borage and Sweet onion?

  • Borage is richer than Sweet onion in Iron, Vitamin C, Vitamin A RAE, Manganese, Potassium, Magnesium, Vitamin B2, Copper, and Calcium.
  • Borage's daily need coverage for Iron is 38% more.

We used Borage, raw and Onions, sweet, raw types in this article.

Infographic

Borage vs Sweet onion 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.
Borage
Borage
9
:
1
Sweet onion
Sweet onion
Contains more Calcium +365%
Contains more Iron +1169.2%
Contains more Magnesium +477.8%
Contains more Phosphorus +96.3%
Contains more Potassium +295%
Contains more Zinc +53.8%
Contains more Copper +132.1%
Contains more Manganese +359.2%
Contains more Selenium +80%
Contains less Sodium -90%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Contains more Calcium +365%
Contains more Iron +1169.2%
Contains more Magnesium +477.8%
Contains more Phosphorus +96.3%
Contains more Potassium +295%
Contains more Zinc +53.8%
Contains more Copper +132.1%
Contains more Manganese +359.2%
Contains more Selenium +80%
Contains less Sodium -90%

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.
Borage
Borage
6
:
5
Sweet onion
Sweet onion
Contains more Vitamin A +419900%
Contains more Vitamin C +629.2%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +576.7%
Contains more Vitamin B5 +139%
Contains more Vitamin B6 +54.8%
Contains more Folate +76.9%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
Contains more Vitamin A +419900%
Contains more Vitamin C +629.2%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +576.7%
Contains more Vitamin B5 +139%
Contains more Vitamin B6 +54.8%
Contains more Folate +76.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
4
:
1
Sweet onion
Sweet onion
Contains more Protein +125%
Contains more Fats +775%
Contains more Other +336.4%
Contains more Carbs +146.7%
Equal in Water - 91.24
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 g
Contains more Protein +125%
Contains more Fats +775%
Contains more Other +336.4%
Contains more Carbs +146.7%
Equal in Water - 91.24

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Sweet onion
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Borage Sweet onion Opinion
Net carbs 3.06g 6.65g Sweet onion
Protein 1.8g 0.8g Borage
Fats 0.7g 0.08g Borage
Carbs 3.06g 7.55g Sweet onion
Calories 21kcal 32kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 5.02g Borage
Fiber 0.9g Sweet onion
Calcium 93mg 20mg Borage
Iron 3.3mg 0.26mg Borage
Magnesium 52mg 9mg Borage
Phosphorus 53mg 27mg Borage
Potassium 470mg 119mg Borage
Sodium 80mg 8mg Sweet onion
Zinc 0.2mg 0.13mg Borage
Copper 0.13mg 0.056mg Borage
Manganese 0.349mg 0.076mg Borage
Selenium 0.9µg 0.5µg Borage
Vitamin A 4200IU 1IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin E 0.02mg Sweet onion
Vitamin C 35mg 4.8mg Borage
Vitamin B1 0.06mg 0.041mg Borage
Vitamin B2 0.15mg 0.02mg Borage
Vitamin B3 0.9mg 0.133mg Borage
Vitamin B5 0.041mg 0.098mg Sweet onion
Vitamin B6 0.084mg 0.13mg Sweet onion
Folate 13µg 23µg Sweet onion
Vitamin K 0.3µg Sweet onion
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Saturated Fat 0.17g Sweet onion
Monounsaturated Fat 0.211g Borage
Polyunsaturated fat 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Sweet onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
39%
Borage
7%
Sweet onion
Minerals Daily Need Coverage Score
36%
Borage
8%
Sweet onion

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 72mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.17g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 5.02g)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.