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  6. Borage vs. Beetroot

Borage vs. Beetroot — In-Depth Nutrition Comparison

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Summary of differences between Borage and Beetroot

  • Borage has more Vitamin C, Iron, Vitamin A RAE, Vitamin B2, Calcium, Magnesium, and Copper, while Beetroot has more Folate.
  • Borage covers your daily need of Vitamin C 33% more than Beetroot.
  • Borage contains 105 times more Vitamin A RAE than Beetroot. While Borage contains 210µg of Vitamin A RAE, Beetroot contains only 2µg.

These are the specific foods used in this comparison Borage, raw and Beets, raw.

Infographic

Borage vs Beetroot 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
8
:
2
Beetroot
Beetroot
Contains more Calcium +481.3%
Contains more Iron +312.5%
Contains more Magnesium +126.1%
Contains more Phosphorus +32.5%
Contains more Potassium +44.6%
Contains more Copper +73.3%
Contains more Selenium +28.6%
Contains more Zinc +75%
Equal in Sodium - 78
Equal in Manganese - 0.329
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +481.3%
Contains more Iron +312.5%
Contains more Magnesium +126.1%
Contains more Phosphorus +32.5%
Contains more Potassium +44.6%
Contains more Copper +73.3%
Contains more Selenium +28.6%
Contains more Zinc +75%
Equal in Sodium - 78
Equal in Manganese - 0.329

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
6
:
4
Beetroot
Beetroot
Contains more Vitamin A +12627.3%
Contains more Vitamin C +614.3%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +169.5%
Contains more Vitamin B6 +25.4%
Contains more Vitamin B5 +278%
Contains more Folate +738.5%
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +12627.3%
Contains more Vitamin C +614.3%
Contains more Vitamin B1 +93.5%
Contains more Vitamin B2 +275%
Contains more Vitamin B3 +169.5%
Contains more Vitamin B6 +25.4%
Contains more Vitamin B5 +278%
Contains more Folate +738.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
4
:
1
Beetroot
Beetroot
Contains more Protein +11.8%
Contains more Fats +311.8%
Contains more Other +33.3%
Contains more Carbs +212.4%
Equal in Water - 87.58
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +11.8%
Contains more Fats +311.8%
Contains more Other +33.3%
Contains more Carbs +212.4%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Beetroot
Beetroot
Contains more Monounsaturated Fat +559.4%
Contains more Polyunsaturated fat +81.7%
Contains less Saturated Fat -84.1%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +559.4%
Contains more Polyunsaturated fat +81.7%
Contains less Saturated Fat -84.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Beetroot
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Borage Beetroot Opinion
Net carbs 3.06g 6.76g Beetroot
Protein 1.8g 1.61g Borage
Fats 0.7g 0.17g Borage
Carbs 3.06g 9.56g Beetroot
Calories 21kcal 43kcal Beetroot
Sugar 6.76g Borage
Fiber 2.8g Beetroot
Calcium 93mg 16mg Borage
Iron 3.3mg 0.8mg Borage
Magnesium 52mg 23mg Borage
Phosphorus 53mg 40mg Borage
Potassium 470mg 325mg Borage
Sodium 80mg 78mg Beetroot
Zinc 0.2mg 0.35mg Beetroot
Copper 0.13mg 0.075mg Borage
Manganese 0.349mg 0.329mg Borage
Selenium 0.9µg 0.7µg Borage
Vitamin A 4200IU 33IU Borage
Vitamin A RAE 210µg 2µg Borage
Vitamin E 0.04mg Beetroot
Vitamin C 35mg 4.9mg Borage
Vitamin B1 0.06mg 0.031mg Borage
Vitamin B2 0.15mg 0.04mg Borage
Vitamin B3 0.9mg 0.334mg Borage
Vitamin B5 0.041mg 0.155mg Beetroot
Vitamin B6 0.084mg 0.067mg Borage
Folate 13µg 109µg Beetroot
Vitamin K 0.2µg Beetroot
Tryptophan 0.019mg Beetroot
Threonine 0.047mg Beetroot
Isoleucine 0.048mg Beetroot
Leucine 0.068mg Beetroot
Lysine 0.058mg Beetroot
Methionine 0.018mg Beetroot
Phenylalanine 0.046mg Beetroot
Valine 0.056mg Beetroot
Histidine 0.021mg Beetroot
Saturated Fat 0.17g 0.027g Beetroot
Monounsaturated Fat 0.211g 0.032g Borage
Polyunsaturated fat 0.109g 0.06g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Borage
12%
Beetroot
Minerals Daily Need Coverage Score
36%
Borage
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 6.76g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 64)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.5)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.143g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.