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Alfalfa seeds vs. Borage — In-Depth Nutrition Comparison

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The main differences between Alfalfa seeds and Borage

  • Alfalfa seeds have more Vitamin B5, Zinc, and Folate, however, Borage have more Vitamin C, Iron, Vitamin A RAE, Potassium, Manganese, Calcium, and Magnesium.
  • Daily need coverage for Vitamin C from Borage is 30% higher.
  • Borage has 14 times less Vitamin B5 than Alfalfa seeds. Alfalfa seeds have 0.563mg of Vitamin B5, while Borage has 0.041mg.

Food types used in this article are Alfalfa seeds, sprouted, raw and Borage, raw.

Infographic

Alfalfa seeds vs Borage 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.
Contains more Phosphorus +32.1%
Contains less Sodium -92.5%
Contains more Zinc +360%
Contains more Copper +20.8%
Contains more Calcium +190.6%
Contains more Iron +243.8%
Contains more Magnesium +92.6%
Contains more Potassium +494.9%
Contains more Manganese +85.6%
Contains more Selenium +50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Phosphorus +32.1%
Contains less Sodium -92.5%
Contains more Zinc +360%
Contains more Copper +20.8%
Contains more Calcium +190.6%
Contains more Iron +243.8%
Contains more Magnesium +92.6%
Contains more Potassium +494.9%
Contains more Manganese +85.6%
Contains more Selenium +50%

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.
:
5
Borage
Contains more Vitamin B1 +26.7%
Contains more Vitamin B5 +1273.2%
Contains more Folate +176.9%
Contains more Vitamin A +2609.7%
Contains more Vitamin C +326.8%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +87.1%
Contains more Vitamin B6 +147.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 8% 77%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0% 0%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B5 +1273.2%
Contains more Folate +176.9%
Contains more Vitamin A +2609.7%
Contains more Vitamin C +326.8%
Contains more Vitamin B2 +19%
Contains more Vitamin B3 +87.1%
Contains more Vitamin B6 +147.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +121.7%
Contains more Carbs +45.7%
Contains more Other +260%
Equal in Fats - 0.7
Equal in Water - 93
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +121.7%
Contains more Carbs +45.7%
Contains more Other +260%
Equal in Fats - 0.7
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +275.2%
Contains more Monounsaturated Fat +276.8%
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +275.2%
Contains more Monounsaturated Fat +276.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Alfalfa seeds Borage
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Alfalfa seeds Borage Opinion
Net carbs 0.2g 3.06g Borage
Protein 3.99g 1.8g Alfalfa seeds
Fats 0.69g 0.7g Borage
Carbs 2.1g 3.06g Borage
Calories 23kcal 21kcal Alfalfa seeds
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Borage
Fiber 1.9g Alfalfa seeds
Calcium 32mg 93mg Borage
Iron 0.96mg 3.3mg Borage
Magnesium 27mg 52mg Borage
Phosphorus 70mg 53mg Alfalfa seeds
Potassium 79mg 470mg Borage
Sodium 6mg 80mg Alfalfa seeds
Zinc 0.92mg 0.2mg Alfalfa seeds
Copper 0.157mg 0.13mg Alfalfa seeds
Manganese 0.188mg 0.349mg Borage
Selenium 0.6µg 0.9µg Borage
Vitamin A 155IU 4200IU Borage
Vitamin A RAE 8µg 210µg Borage
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 35mg Borage
Vitamin B1 0.076mg 0.06mg Alfalfa seeds
Vitamin B2 0.126mg 0.15mg Borage
Vitamin B3 0.481mg 0.9mg Borage
Vitamin B5 0.563mg 0.041mg Alfalfa seeds
Vitamin B6 0.034mg 0.084mg Borage
Folate 36µg 13µg Alfalfa seeds
Choline 14.4mg Alfalfa seeds
Vitamin K 30.5µg Alfalfa seeds
Threonine 0.134mg Alfalfa seeds
Isoleucine 0.143mg Alfalfa seeds
Leucine 0.267mg Alfalfa seeds
Lysine 0.214mg Alfalfa seeds
Valine 0.145mg Alfalfa seeds
Saturated Fat 0.069g 0.17g Alfalfa seeds
Monounsaturated Fat 0.056g 0.211g Borage
Polyunsaturated fat 0.409g 0.109g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds Borage
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
19%
Alfalfa seeds
36%
Borage
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
36%
Borage

Comparison summary

Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 74mg)
Which food is lower in Saturated Fat?
Alfalfa seeds
Alfalfa seeds is lower in Saturated Fat (difference - 0.101g)
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. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/nutrients
  2. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.