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Borage vs. Basil — In-Depth Nutrition Comparison

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What are the differences between Borage and Basil?

  • Borage is higher in Vitamin C, Vitamin B2, and Potassium, yet Basil is higher in Manganese, Copper, Folate, Calcium, Vitamin A RAE, Zinc, and Vitamin B6.
  • Basil's daily need coverage for Manganese is 35% more.
  • Borage has 2 times more Vitamin B2 than Basil. While Borage has 0.15mg of Vitamin B2, Basil has only 0.076mg.

We used Borage, raw and Basil, fresh types in this article.

Infographic

Borage vs Basil 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
2
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%
Basil
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 53% 26% 119% 128% 22% 24% 0.52% 150% 1.6%
Contains more PotassiumPotassium +59.3%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +23.1%
Contains more CalciumCalcium +90.3%
Contains more CopperCopper +196.2%
Contains more ZincZinc +305%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +228.9%
~equal in Iron ~3.17mg
~equal in Phosphorus ~56mg

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% 252% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Basil
7
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 60% 317% 16% 0% 8.5% 18% 17% 13% 36% 0% 1037% 51% 6.2%
Contains more Vitamin CVitamin C +94.4%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +97.4%
Contains more Vitamin AVitamin A +25.6%
Contains more Vitamin B5Vitamin B5 +409.8%
Contains more Vitamin B6Vitamin B6 +84.5%
Contains more FolateFolate +423.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.902mg
~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
Basil
2
3% 3% 92%
Protein: 3.15 g
Fats: 0.64 g
Carbs: 2.65 g
Water: 92.06 g
Other: 1.5 g
Contains more CarbsCarbs +15.5%
Contains more ProteinProtein +75%
~equal in Fats ~0.64g
~equal in Water ~92.06g
~equal in Other ~1.5g

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
Basil
2
8% 17% 75%
Saturated Fat: Sat. Fat 0.041 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.389 g
Contains more Mono. FatMonounsaturated Fat +139.8%
Contains less Sat. FatSaturated Fat -75.9%
Contains more Poly. FatPolyunsaturated fat +256.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Basil Opinion
Calories 21kcal 23kcal Basil
Protein 1.8g 3.15g Basil
Fats 0.7g 0.64g Borage
Vitamin C 35mg 18mg Borage
Net carbs 3.06g 1.05g Borage
Carbs 3.06g 2.65g Borage
Magnesium 52mg 64mg Basil
Calcium 93mg 177mg Basil
Potassium 470mg 295mg Borage
Iron 3.3mg 3.17mg Borage
Sugar 0.3g Borage
Fiber 1.6g Basil
Copper 0.13mg 0.385mg Basil
Zinc 0.2mg 0.81mg Basil
Phosphorus 53mg 56mg Basil
Sodium 80mg 4mg Basil
Vitamin A 4200IU 5275IU Basil
Vitamin A RAE 210µg 264µg Basil
Vitamin E 0.8mg Basil
Manganese 0.349mg 1.148mg Basil
Selenium 0.9µg 0.3µg Borage
Vitamin B1 0.06mg 0.034mg Borage
Vitamin B2 0.15mg 0.076mg Borage
Vitamin B3 0.9mg 0.902mg Basil
Vitamin B5 0.041mg 0.209mg Basil
Vitamin B6 0.084mg 0.155mg Basil
Vitamin K 414.8µg Basil
Folate 13µg 68µg Basil
Choline 11.4mg Basil
Saturated Fat 0.17g 0.041g Basil
Monounsaturated Fat 0.211g 0.088g Borage
Polyunsaturated fat 0.109g 0.389g Basil
Tryptophan 0.039mg Basil
Threonine 0.104mg Basil
Isoleucine 0.104mg Basil
Leucine 0.191mg Basil
Lysine 0.11mg Basil
Methionine 0.036mg Basil
Phenylalanine 0.13mg Basil
Valine 0.127mg Basil
Histidine 0.051mg Basil
Fructose 0.02g Basil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Basil
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
36%
Borage
121%
Basil
Minerals Daily Need Coverage Score
36%
Borage
57%
Basil

Comparison summary

Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.3g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 70)
Which food is cheaper?
Borage
Borage is cheaper (difference - $2.8)
Which food contains less Sodium?
Basil
Basil contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Basil
Basil is lower in Saturated Fat (difference - 0.129g)
Which food is richer in vitamins?
Basil
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Basil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172232/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.