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  6. Borage vs. Butterbur

Borage vs. Butterbur — In-Depth Nutrition Comparison

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How are Borage and Butterbur different?

  • Borage is higher in Iron, Vitamin A RAE, Vitamin B2, Magnesium, and Phosphorus, however, Butterbur is richer in Potassium.
  • Daily need coverage for Iron from Borage is 40% higher.
  • Borage contains 70 times more Vitamin A RAE than Butterbur. While Borage contains 210µg of Vitamin A RAE, Butterbur contains only 3µg.

Borage, raw and Butterbur, (fuki), raw are the varieties used in this article.

Infographic

Borage vs Butterbur 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
:
3
Butterbur
Butterbur
Contains more Iron +3200%
Contains more Magnesium +271.4%
Contains more Phosphorus +341.7%
Contains more Zinc +25%
Contains more Copper +26.2%
Contains more Manganese +27.4%
Contains more Calcium +10.8%
Contains more Potassium +39.4%
Contains less Sodium -91.3%
Equal in Selenium - 0.9
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Contains more Iron +3200%
Contains more Magnesium +271.4%
Contains more Phosphorus +341.7%
Contains more Zinc +25%
Contains more Copper +26.2%
Contains more Manganese +27.4%
Contains more Calcium +10.8%
Contains more Potassium +39.4%
Contains less Sodium -91.3%
Equal in Selenium - 0.9

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
7
:
1
Butterbur
Butterbur
Contains more Vitamin A +8300%
Contains more Vitamin C +11.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +28.1%
Contains more Folate +30%
Contains more Vitamin B6 +14.3%
Equal in Vitamin C - 31.5
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%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
Contains more Vitamin A +8300%
Contains more Vitamin C +11.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +28.1%
Contains more Folate +30%
Contains more Vitamin B6 +14.3%
Equal in Vitamin C - 31.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
2
:
3
Butterbur
Butterbur
Contains more Protein +361.5%
Contains more Fats +1650%
Contains more Carbs +18%
Equal in Water - 94.5
Equal in Other - 1.46
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Butterbur
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more Protein +361.5%
Contains more Fats +1650%
Contains more Carbs +18%
Equal in Water - 94.5
Equal in Other - 1.46

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Butterbur Opinion
Net carbs 3.06g 3.61g Butterbur
Protein 1.8g 0.39g Borage
Fats 0.7g 0.04g Borage
Carbs 3.06g 3.61g Butterbur
Calories 21kcal 14kcal Borage
Calcium 93mg 103mg Butterbur
Iron 3.3mg 0.1mg Borage
Magnesium 52mg 14mg Borage
Phosphorus 53mg 12mg Borage
Potassium 470mg 655mg Butterbur
Sodium 80mg 7mg Butterbur
Zinc 0.2mg 0.16mg Borage
Copper 0.13mg 0.103mg Borage
Manganese 0.349mg 0.274mg Borage
Selenium 0.9µg 0.9µg
Vitamin A 4200IU 50IU Borage
Vitamin A RAE 210µg 3µg Borage
Vitamin C 35mg 31.5mg Borage
Vitamin B1 0.06mg 0.02mg Borage
Vitamin B2 0.15mg 0.02mg Borage
Vitamin B3 0.9mg 0.2mg Borage
Vitamin B5 0.041mg 0.032mg Borage
Vitamin B6 0.084mg 0.096mg Butterbur
Folate 13µg 10µg Borage
Saturated Fat 0.17g Butterbur
Monounsaturated Fat 0.211g Borage
Polyunsaturated fat 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Butterbur
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
13%
Butterbur
Minerals Daily Need Coverage Score
36%
Borage
19%
Butterbur

Comparison summary

Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.17g)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food is richer in vitamins?
Borage
Borage is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.