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Borage vs. Barley — In-Depth Nutrition Comparison

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How are borage and barley different?

  • Borage is higher in vitamin C, iron, vitamin A, potassium, calcium, magnesium, and vitamin B2; however, barley is richer in selenium, vitamin B3, and zinc.
  • Daily need coverage for vitamin C for borage is 39% higher.

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

Infographic

Borage vs Barley 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.
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%
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%
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%
Contains more ZincZinc +310%
Contains less SodiumSodium -96.3%
Contains more SeleniumSelenium +855.6%
~equal in Phosphorus ~54mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 117% 70% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Barley
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0.2% 0% 21% 14% 39% 8.1% 27% 0% 2% 12% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +141.9%
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 FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +270.2%
Contains less Sat. FatSaturated fat -45.3%
Contains more Poly. FatPolyunsaturated fat +96.3%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Barley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
22%
Borage
10%
Barley
Minerals Daily Need Coverage Score
36%
Borage
24%
Barley

Comparison summary

Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.28g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 28)
Which food is cheaper?
Borage
Borage is cheaper (difference - $1.5)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food contains less Sodium?
Barley
Barley contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Barley
Barley is lower in Saturated fat (difference - 0.077g)
Which food is richer in vitamins?
Barley
Barley is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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