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  6. Barley vs. Borage

Barley vs. Borage — In-Depth Nutrition Comparison

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How are barley and borage different?

  • Barley is higher in selenium, vitamin B3, and zinc; however, borage is richer in vitamin A, vitamin C, iron, potassium, calcium, magnesium, and vitamin B2.
  • Daily need coverage for vitamin A for borage is 84% higher.
  • Barley contains 10 times more selenium than borage. While barley contains 8.6µg of selenium, borage contains only 0.9µg.

Barley, pearled, cooked and Borage, raw are the varieties used in this article.

Infographic

Barley 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.
Barley
Barley
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.3% 8.2% 50% 35% 22% 23% 0.39% 34% 47%
Borage
Borage
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 28% 41% 124% 43% 5.5% 23% 10% 46% 4.9%
Contains more ZincZinc +310%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +855.6%
Contains more MagnesiumMagnesium +136.4%
Contains more CalciumCalcium +745.5%
Contains more PotassiumPotassium +405.4%
Contains more IronIron +148.1%
Contains more CopperCopper +23.8%
Contains more ManganeseManganese +34.7%
~equal in Phosphorus ~53mg

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.
Barley
Barley
7
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 0% 0% 0% 0.2% 21% 14% 39% 8.1% 27% 0% 2% 12%
Borage
Borage
3
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 117% 0% 70% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +38.3%
Contains more Vitamin B3Vitamin B3 +129.2%
Contains more Vitamin B5Vitamin B5 +229.3%
Contains more Vitamin B6Vitamin B6 +36.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +141.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Barley Borage DV% diff.
Vitamin C 0mg 35mg 39%
Iron 1.33mg 3.3mg 25%
Vitamin A 0µg 210µg 23%
Fiber 3.8g 15%
Selenium 8.6µg 0.9µg 14%
Potassium 93mg 470mg 11%
Carbs 28.22g 3.06g 8%
Calcium 11mg 93mg 8%
Magnesium 22mg 52mg 7%
Vitamin B2 0.062mg 0.15mg 7%
Vitamin B3 2.063mg 0.9mg 7%
Zinc 0.82mg 0.2mg 6%
Calories 123kcal 21kcal 5%
Manganese 0.259mg 0.349mg 4%
Copper 0.105mg 0.13mg 3%
Sodium 3mg 80mg 3%
Vitamin B1 0.083mg 0.06mg 2%
Vitamin B5 0.135mg 0.041mg 2%
Vitamin B6 0.115mg 0.084mg 2%
Choline 13.4mg 2%
Protein 2.26g 1.8g 1%
Vitamin K 0.8µg 1%
Folate 16µg 13µg 1%
Polyunsaturated fat 0.214g 0.109g 1%
Protein per 100 calories 1.8g 8.6g N/A
Calories per 10 g protein 544kcal 117kcal N/A
Weight per 100 calories 81g 476g N/A
Fats 0.44g 0.7g 0%
Net carbs 24.42g 3.06g N/A
Sugar 0.28g N/A
Phosphorus 54mg 53mg 0%
Vitamin E 0.01mg 0%
Saturated fat 0.093g 0.17g 0%
Monounsaturated fat 0.057g 0.211g 0%
Tryptophan 0.038mg 0%
Threonine 0.077mg 0%
Isoleucine 0.083mg 0%
Leucine 0.154mg 0%
Lysine 0.084mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.127mg 0%
Valine 0.111mg 0%
Histidine 0.051mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Barley
Barley
2
2% 28% 69%
Protein: 2.26 g
Fats: 0.44 g
Carbs: 28.22 g
Water: 68.8 g
Other: 0.28 g
Borage
Borage
3
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more ProteinProtein +25.6%
Contains more CarbsCarbs +822.2%
Contains more FatsFats +59.1%
Contains more WaterWater +35.2%
Contains more OtherOther +414.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Barley
Barley
2
26% 16% 59%
Saturated fat: Sat. Fat 0.093 g
Monounsaturated fat: Mono. Fat 0.057 g
Polyunsaturated fat: Poly. Fat 0.214 g
Borage
Borage
1
35% 43% 22%
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 -45.3%
Contains more Poly. FatPolyunsaturated fat +96.3%
Contains more Mono. FatMonounsaturated fat +270.2%

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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. Barley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170285/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.