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  6. Borage vs. Lotus root

Borage vs. Lotus root — In-Depth Nutrition Comparison

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What are the differences between Borage and Lotus root?

  • Borage is higher in Iron, Vitamin A RAE, and Magnesium, yet Lotus root is higher in Copper, Vitamin B6, Vitamin C, Vitamin B1, Vitamin B5, Phosphorus, and Vitamin B2.
  • Borage's daily need coverage for Iron is 27% more.

We used Borage, raw and Lotus root, raw types in this article.

Infographic

Borage vs Lotus root 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
5
:
5
Lotus root
Lotus root
Contains more Calcium +106.7%
Contains more Iron +184.5%
Contains more Magnesium +126.1%
Contains more Manganese +33.7%
Contains more Selenium +28.6%
Contains more Phosphorus +88.7%
Contains more Potassium +18.3%
Contains less Sodium -50%
Contains more Zinc +95%
Contains more Copper +97.7%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Lotus root
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 44% 17% 43% 50% 6% 11% 86% 35% 4%
Contains more Calcium +106.7%
Contains more Iron +184.5%
Contains more Magnesium +126.1%
Contains more Manganese +33.7%
Contains more Selenium +28.6%
Contains more Phosphorus +88.7%
Contains more Potassium +18.3%
Contains less Sodium -50%
Contains more Zinc +95%
Contains more Copper +97.7%

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
2
:
5
Lotus root
Lotus root
Contains more Vitamin A +∞%
Contains more Vitamin B3 +125%
Contains more Vitamin C +25.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B5 +819.5%
Contains more Vitamin B6 +207.1%
Equal in Folate - 13
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%
Lotus root
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 147% 40% 51% 8% 23% 60% 10% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +125%
Contains more Vitamin C +25.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +46.7%
Contains more Vitamin B5 +819.5%
Contains more Vitamin B6 +207.1%
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Lotus root
Lotus root
Contains more Fats +600%
Contains more Water +17.6%
Contains more Other +48.5%
Contains more Protein +44.4%
Contains more Carbs +463.1%
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Lotus root
3% 17% 79%
Protein: 2.6 g
Fats: 0.1 g
Carbs: 17.23 g
Water: 79.1 g
Other: 0.97 g
Contains more Fats +600%
Contains more Water +17.6%
Contains more Other +48.5%
Contains more Protein +44.4%
Contains more Carbs +463.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Lotus root
Lotus root
Contains more Monounsaturated Fat +955%
Contains more Polyunsaturated fat +445%
Contains less Saturated Fat -82.4%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Lotus root
43% 29% 29%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.02 g
Contains more Monounsaturated Fat +955%
Contains more Polyunsaturated fat +445%
Contains less Saturated Fat -82.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Lotus root Opinion
Net carbs 3.06g 12.33g Lotus root
Protein 1.8g 2.6g Lotus root
Fats 0.7g 0.1g Borage
Carbs 3.06g 17.23g Lotus root
Calories 21kcal 74kcal Lotus root
Fiber 4.9g Lotus root
Calcium 93mg 45mg Borage
Iron 3.3mg 1.16mg Borage
Magnesium 52mg 23mg Borage
Phosphorus 53mg 100mg Lotus root
Potassium 470mg 556mg Lotus root
Sodium 80mg 40mg Lotus root
Zinc 0.2mg 0.39mg Lotus root
Copper 0.13mg 0.257mg Lotus root
Manganese 0.349mg 0.261mg Borage
Selenium 0.9µg 0.7µg Borage
Vitamin A 4200IU 0IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin C 35mg 44mg Lotus root
Vitamin B1 0.06mg 0.16mg Lotus root
Vitamin B2 0.15mg 0.22mg Lotus root
Vitamin B3 0.9mg 0.4mg Borage
Vitamin B5 0.041mg 0.377mg Lotus root
Vitamin B6 0.084mg 0.258mg Lotus root
Folate 13µg 13µg
Tryptophan 0.02mg Lotus root
Threonine 0.051mg Lotus root
Isoleucine 0.054mg Lotus root
Leucine 0.069mg Lotus root
Lysine 0.094mg Lotus root
Methionine 0.022mg Lotus root
Phenylalanine 0.047mg Lotus root
Valine 0.055mg Lotus root
Histidine 0.038mg Lotus root
Saturated Fat 0.17g 0.03g Lotus root
Monounsaturated Fat 0.211g 0.02g Borage
Polyunsaturated fat 0.109g 0.02g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Lotus root
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
28%
Lotus root
Minerals Daily Need Coverage Score
36%
Borage
30%
Lotus root

Comparison summary

Which food contains less Sodium?
Lotus root
Lotus root contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Lotus root
Lotus root is lower in Saturated Fat (difference - 0.14g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 33)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
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. Lotus root - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169250/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.