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Borage vs. Peppermint — In-Depth Nutrition Comparison

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What are the differences between Borage and Peppermint?

  • Peppermint is richer than Borage in Manganese, Folate, Iron, Copper, Calcium, Vitamin B2, Zinc, Magnesium, Vitamin B5, and Vitamin B3.
  • Peppermint's daily need coverage for Manganese is 36% more.

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

Infographic

Borage vs Peppermint 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
1
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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +161.3%
Contains more PotassiumPotassium +21.1%
Contains more IronIron +53.9%
Contains more CopperCopper +153.1%
Contains more ZincZinc +455%
Contains more PhosphorusPhosphorus +37.7%
Contains less SodiumSodium -61.3%
Contains more ManganeseManganese +237%

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
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 117% 252% 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 106% 255% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin B1Vitamin B1 +36.7%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B3Vitamin B3 +89.6%
Contains more Vitamin B5Vitamin B5 +724.4%
Contains more Vitamin B6Vitamin B6 +53.6%
Contains more FolateFolate +776.9%
~equal in Vitamin C ~31.8mg
~equal in Vitamin A ~4248IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
1
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more WaterWater +18.2%
Contains more ProteinProtein +108.3%
Contains more FatsFats +34.3%
Contains more CarbsCarbs +386.6%
Contains more OtherOther +22.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
2
35% 43% 22%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
31% 4% 65%
Saturated Fat: Sat. Fat 0.246 g
Monounsaturated Fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated Fat -30.9%
Contains more Mono. FatMonounsaturated Fat +539.4%
Contains more Poly. FatPolyunsaturated fat +366.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Peppermint Opinion
Calories 21kcal 70kcal Peppermint
Protein 1.8g 3.75g Peppermint
Fats 0.7g 0.94g Peppermint
Vitamin C 35mg 31.8mg Borage
Net carbs 3.06g 6.89g Peppermint
Carbs 3.06g 14.89g Peppermint
Magnesium 52mg 80mg Peppermint
Calcium 93mg 243mg Peppermint
Potassium 470mg 569mg Peppermint
Iron 3.3mg 5.08mg Peppermint
Fiber 8g Peppermint
Copper 0.13mg 0.329mg Peppermint
Zinc 0.2mg 1.11mg Peppermint
Phosphorus 53mg 73mg Peppermint
Sodium 80mg 31mg Peppermint
Vitamin A 4200IU 4248IU Peppermint
Vitamin A RAE 210µg 212µg Peppermint
Manganese 0.349mg 1.176mg Peppermint
Selenium 0.9µg Borage
Vitamin B1 0.06mg 0.082mg Peppermint
Vitamin B2 0.15mg 0.266mg Peppermint
Vitamin B3 0.9mg 1.706mg Peppermint
Vitamin B5 0.041mg 0.338mg Peppermint
Vitamin B6 0.084mg 0.129mg Peppermint
Folate 13µg 114µg Peppermint
Saturated Fat 0.17g 0.246g Borage
Monounsaturated Fat 0.211g 0.033g Borage
Polyunsaturated fat 0.109g 0.508g Peppermint
Tryptophan 0.058mg Peppermint
Threonine 0.154mg Peppermint
Isoleucine 0.154mg Peppermint
Leucine 0.281mg Peppermint
Lysine 0.161mg Peppermint
Methionine 0.053mg Peppermint
Phenylalanine 0.191mg Peppermint
Valine 0.187mg Peppermint
Histidine 0.075mg Peppermint

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Peppermint
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
47%
Peppermint
Minerals Daily Need Coverage Score
36%
Borage
70%
Peppermint

Comparison summary

Which food is richer in minerals?
Peppermint
Peppermint is relatively richer in minerals
Which food contains less Sodium?
Peppermint
Peppermint contains less Sodium (difference - 49mg)
Which food is richer in vitamins?
Peppermint
Peppermint is relatively richer in vitamins
Which food is lower in Saturated Fat?
Borage
Borage is lower in Saturated Fat (difference - 0.076g)
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 - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.