Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Borage vs. Butterbur — In-Depth Nutrition Comparison

Compare

How are borage and butterbur different?

  • Borage is higher in vitamin A, iron, vitamin B2, magnesium, and phosphorus; however, butterbur is richer in potassium.
  • Daily need coverage for vitamin A for borage is 83% higher.
  • Borage contains 33 times more iron than butterbur. While borage contains 3.3mg of iron, butterbur contains only 0.1mg.

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +271.4%
Contains more IronIron +3200%
Contains more CopperCopper +26.2%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +341.7%
Contains more ManganeseManganese +27.4%
Contains more CalciumCalcium +10.8%
Contains more PotassiumPotassium +39.4%
Contains less SodiumSodium -91.3%
~equal in Selenium ~0.9µg

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
6
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%
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 105% 1% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +6900%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +350%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more FolateFolate +30%
Contains more Vitamin B6Vitamin B6 +14.3%
~equal in Vitamin C ~31.5mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Borage Butterbur DV% diff.
Iron 3.3mg 0.1mg 40%
Vitamin A 210µg 3µg 23%
Vitamin B2 0.15mg 0.02mg 10%
Magnesium 52mg 14mg 9%
Phosphorus 53mg 12mg 6%
Potassium 470mg 655mg 5%
Vitamin C 35mg 31.5mg 4%
Vitamin B3 0.9mg 0.2mg 4%
Vitamin B1 0.06mg 0.02mg 3%
Copper 0.13mg 0.103mg 3%
Protein 1.8g 0.39g 3%
Manganese 0.349mg 0.274mg 3%
Sodium 80mg 7mg 3%
Folate 13µg 10µg 1%
Vitamin B6 0.084mg 0.096mg 1%
Saturated fat 0.17g 1%
Monounsaturated fat 0.211g 1%
Polyunsaturated fat 0.109g 1%
Fats 0.7g 0.04g 1%
Calcium 93mg 103mg 1%
Calories 21kcal 14kcal 0%
Carbs 3.06g 3.61g 0%
Net carbs 3.06g 3.61g N/A
Zinc 0.2mg 0.16mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.041mg 0.032mg 0%

Macronutrient Comparison

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

People also compare

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.