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  6. Borage vs. Alfalfa seeds

Borage vs. Alfalfa seeds — In-Depth Nutrition Comparison

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The main differences between Borage and Alfalfa seeds

  • Borage has more Vitamin C, Iron, Vitamin A RAE, Potassium, Manganese, Calcium, and Magnesium, however, Alfalfa seeds has more Vitamin B5, Zinc, and Folate.
  • Daily need coverage for Vitamin C from Borage is 30% higher.
  • Alfalfa seeds have 26 times less Vitamin A RAE than Borage. Borage has 210µg of Vitamin A RAE, while Alfalfa seeds have 8µg.

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

Infographic

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

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
5
:
5
Alfalfa seeds
Alfalfa seeds
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%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B5 +1273.2%
Contains more Folate +176.9%
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%
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
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%
Contains more Vitamin B1 +26.7%
Contains more Vitamin B5 +1273.2%
Contains more Folate +176.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
4
:
1
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +45.7%
Contains more Other +260%
Contains more Protein +121.7%
Equal in Fats - 0.69
Equal in Water - 92.82
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Contains more Carbs +45.7%
Contains more Other +260%
Contains more Protein +121.7%
Equal in Fats - 0.69
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains more Monounsaturated Fat +276.8%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +275.2%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Contains more Monounsaturated Fat +276.8%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +275.2%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Alfalfa seeds
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
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
36%
Borage
21%
Alfalfa seeds

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/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.