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 has more vitamin A, vitamin C, iron, potassium, manganese, calcium, and magnesium.
- Daily need coverage for vitamin A for borage is 81% 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
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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.
| Contains more CopperCopper | +20.8% |
| Contains more ZincZinc | +360% |
| Contains more PhosphorusPhosphorus | +32.1% |
| Contains less SodiumSodium | -92.5% |
| Contains more MagnesiumMagnesium | +92.6% |
| Contains more CalciumCalcium | +190.6% |
| Contains more PotassiumPotassium | +494.9% |
| Contains more IronIron | +243.8% |
| Contains more ManganeseManganese | +85.6% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26.7% |
| Contains more Vitamin B5Vitamin B5 | +1273.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +176.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +326.8% |
| Contains more Vitamin AVitamin A | +2525% |
| Contains more Vitamin B2Vitamin B2 | +19% |
| Contains more Vitamin B3Vitamin B3 | +87.1% |
| Contains more Vitamin B6Vitamin B6 | +147.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 8.2mg | 35mg | 30% |
| Iron | 0.96mg | 3.3mg | 29% |
| Vitamin K | 30.5µg | 25% | |
| Vitamin A | 8µg | 210µg | 22% |
| Potassium | 79mg | 470mg | 12% |
| Vitamin B5 | 0.563mg | 0.041mg | 10% |
| Fiber | 1.9g | 8% | |
| Zinc | 0.92mg | 0.2mg | 7% |
| Manganese | 0.188mg | 0.349mg | 7% |
| Calcium | 32mg | 93mg | 6% |
| Magnesium | 27mg | 52mg | 6% |
| Folate | 36µg | 13µg | 6% |
| Vitamin B6 | 0.034mg | 0.084mg | 4% |
| Protein | 3.99g | 1.8g | 4% |
| Copper | 0.157mg | 0.13mg | 3% |
| Choline | 14.4mg | 3% | |
| Sodium | 6mg | 80mg | 3% |
| Vitamin B3 | 0.481mg | 0.9mg | 3% |
| Phosphorus | 70mg | 53mg | 2% |
| Polyunsaturated fat | 0.409g | 0.109g | 2% |
| Vitamin B2 | 0.126mg | 0.15mg | 2% |
| Selenium | 0.6µg | 0.9µg | 1% |
| Vitamin B1 | 0.076mg | 0.06mg | 1% |
| Calories | 23kcal | 21kcal | 0% |
| Fats | 0.69g | 0.7g | 0% |
| Carbs | 2.1g | 3.06g | 0% |
| Net carbs | 0.2g | 3.06g | N/A |
| Sugar | 0.2g | N/A | |
| Vitamin E | 0.02mg | 0% | |
| Saturated fat | 0.069g | 0.17g | 0% |
| Monounsaturated fat | 0.056g | 0.211g | 0% |
| Threonine | 0.134mg | 0% | |
| Isoleucine | 0.143mg | 0% | |
| Leucine | 0.267mg | 0% | |
| Lysine | 0.214mg | 0% | |
| Valine | 0.145mg | 0% | |
| Fructose | 0.12g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.99 g
Fats:
0.69 g
Carbs:
2.1 g
Water:
92.82 g
Other:
0.4 g
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
| Contains more ProteinProtein | +121.7% |
| Contains more CarbsCarbs | +45.7% |
| Contains more OtherOther | +260% |
~equal in
Fats
~0.7g
~equal in
Water
~93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.409 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.211 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains less Sat. FatSaturated fat | -59.4% |
| Contains more Poly. FatPolyunsaturated fat | +275.2% |
| Contains more Mono. FatMonounsaturated fat | +276.8% |
