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  6. Borage vs. Poi

Borage vs. Poi — In-Depth Nutrition Comparison

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Important differences between Borage and Poi

  • Borage has more Vitamin C, Iron, Vitamin A RAE, Vitamin B2, Potassium, Calcium, and Magnesium, however, Poi has more Vitamin B6, Vitamin B1, and Vitamin B5.
  • Borage's daily need coverage for Vitamin C is 34% more.
  • Borage has 70 times more Vitamin A RAE than Poi. Borage has 210µg of Vitamin A RAE, while Poi has 3µg.

The food varieties used in the comparison are Borage, raw and Poi.

Infographic

Borage vs Poi 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
:
4
Poi
Poi
Contains more Calcium +481.3%
Contains more Iron +275%
Contains more Magnesium +116.7%
Contains more Phosphorus +35.9%
Contains more Potassium +156.8%
Contains more Selenium +28.6%
Contains less Sodium -85%
Contains more Copper +27.7%
Equal in Zinc - 0.22
Equal in Manganese - 0.37
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 4%
Contains more Calcium +481.3%
Contains more Iron +275%
Contains more Magnesium +116.7%
Contains more Phosphorus +35.9%
Contains more Potassium +156.8%
Contains more Selenium +28.6%
Contains less Sodium -85%
Contains more Copper +27.7%
Equal in Zinc - 0.22
Equal in Manganese - 0.37

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
3
:
7
Poi
Poi
Contains more Vitamin A +6263.6%
Contains more Vitamin C +775%
Contains more Vitamin B2 +275%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B5 +614.6%
Contains more Vitamin B6 +225%
Contains more Folate +61.5%
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%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
Contains more Vitamin A +6263.6%
Contains more Vitamin C +775%
Contains more Vitamin B2 +275%
Contains more Vitamin B1 +116.7%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B5 +614.6%
Contains more Vitamin B6 +225%
Contains more Folate +61.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
4
:
1
Poi
Poi
Contains more Protein +373.7%
Contains more Fats +400%
Contains more Water +29.8%
Contains more Other +136.1%
Contains more Carbs +789.9%
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 g
Contains more Protein +373.7%
Contains more Fats +400%
Contains more Water +29.8%
Contains more Other +136.1%
Contains more Carbs +789.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Poi
Poi
Contains more Monounsaturated Fat +1818.2%
Contains more Polyunsaturated fat +87.9%
Contains less Saturated Fat -82.9%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Contains more Monounsaturated Fat +1818.2%
Contains more Polyunsaturated fat +87.9%
Contains less Saturated Fat -82.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Poi Opinion
Net carbs 3.06g 26.83g Poi
Protein 1.8g 0.38g Borage
Fats 0.7g 0.14g Borage
Carbs 3.06g 27.23g Poi
Calories 21kcal 112kcal Poi
Sugar 0.39g Borage
Fiber 0.4g Poi
Calcium 93mg 16mg Borage
Iron 3.3mg 0.88mg Borage
Magnesium 52mg 24mg Borage
Phosphorus 53mg 39mg Borage
Potassium 470mg 183mg Borage
Sodium 80mg 12mg Poi
Zinc 0.2mg 0.22mg Poi
Copper 0.13mg 0.166mg Poi
Manganese 0.349mg 0.37mg Poi
Selenium 0.9µg 0.7µg Borage
Vitamin A 4200IU 66IU Borage
Vitamin A RAE 210µg 3µg Borage
Vitamin E 2.3mg Poi
Vitamin C 35mg 4mg Borage
Vitamin B1 0.06mg 0.13mg Poi
Vitamin B2 0.15mg 0.04mg Borage
Vitamin B3 0.9mg 1.1mg Poi
Vitamin B5 0.041mg 0.293mg Poi
Vitamin B6 0.084mg 0.273mg Poi
Folate 13µg 21µg Poi
Vitamin K 1µg Poi
Saturated Fat 0.17g 0.029g Poi
Monounsaturated Fat 0.211g 0.011g Borage
Polyunsaturated fat 0.109g 0.058g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Poi
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
19%
Poi
Minerals Daily Need Coverage Score
36%
Borage
20%
Poi

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.141g)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.39g)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.