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  6. Borage vs. Safflower

Borage vs. Safflower — In-Depth Nutrition Comparison

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The main differences between borage and safflower

  • Borage has more vitamin A and vitamin C; however, safflower has more copper, vitamin B1, phosphorus, vitamin B6, vitamin B5, manganese, magnesium, and zinc.
  • Daily need coverage for copper for safflower is 180% higher.

Food types used in this article are Borage, raw and Seeds, safflower seed kernels, dried.

Infographic

Borage vs Safflower 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
2
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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +19.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +578.8%
Contains more PotassiumPotassium +46.2%
Contains more IronIron +48.5%
Contains more CopperCopper +1243.8%
Contains more ZincZinc +2425%
Contains more PhosphorusPhosphorus +1115.1%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +477.1%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 117% 0% 70% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6900%
Contains more Vitamin B1Vitamin B1 +1838.3%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +153.8%
Contains more Vitamin B5Vitamin B5 +9729.3%
Contains more Vitamin B6Vitamin B6 +1292.9%
Contains more FolateFolate +1130.8%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Borage Safflower DV% diff.
Polyunsaturated fat 0.109g 28.223g 187%
Copper 0.13mg 1.747mg 180%
Vitamin B1 0.06mg 1.163mg 92%
Phosphorus 53mg 644mg 84%
Vitamin B6 0.084mg 1.17mg 84%
Vitamin B5 0.041mg 4.03mg 80%
Magnesium 52mg 353mg 72%
Manganese 0.349mg 2.014mg 72%
Fats 0.7g 38.45g 58%
Zinc 0.2mg 5.05mg 44%
Vitamin C 35mg 0mg 39%
Folate 13µg 160µg 37%
Protein 1.8g 16.18g 29%
Calories 21kcal 517kcal 25%
Vitamin A 210µg 3µg 23%
Iron 3.3mg 4.9mg 20%
Vitamin B2 0.15mg 0.415mg 20%
Saturated fat 0.17g 3.682g 16%
Monounsaturated fat 0.211g 4.848g 12%
Carbs 3.06g 34.29g 10%
Vitamin B3 0.9mg 2.284mg 9%
Potassium 470mg 687mg 6%
Sodium 80mg 3mg 3%
Calcium 93mg 78mg 2%
Selenium 0.9µg 2%
Protein per 100 calories 8.6g 3.1g N/A
Calories per 10 g protein 117kcal 320kcal N/A
Weight per 100 calories 476g 19g N/A
Unsaturated / Saturated Fat ratio 1.9 9 N/A
Net carbs 3.06g 34.29g N/A
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
1
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1554.8%
Contains more ProteinProtein +798.9%
Contains more FatsFats +5392.9%
Contains more CarbsCarbs +1020.6%
Contains more OtherOther +279.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
1
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +2197.6%
Contains more Poly. FatPolyunsaturated fat +25792.7%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.