Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Borage
  5. Compare
  6. Borage vs. Seaweed

Borage vs. Seaweed — In-Depth Nutrition Comparison

Compare

How are Borage and Seaweed different?

  • Borage is richer in Vitamin C, Vitamin A RAE, Potassium, and Manganese, while Seaweed is higher in Folate, Magnesium, Vitamin B5, Zinc, and Calcium.
  • Seaweed covers your daily need of Folate 42% more than Borage.
  • Borage contains 35 times more Vitamin A RAE than Seaweed. Borage contains 210µg of Vitamin A RAE, while Seaweed contains 6µg.
  • Borage is lower in Sodium.

Borage, raw and Seaweed, kelp, raw types were used in this article.

Infographic

Borage vs Seaweed 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
:
3
Seaweed
Seaweed
Contains more Iron +15.8%
Contains more Phosphorus +26.2%
Contains more Potassium +428.1%
Contains less Sodium -65.7%
Contains more Manganese +74.5%
Contains more Selenium +28.6%
Contains more Calcium +80.6%
Contains more Magnesium +132.7%
Contains more Zinc +515%
Equal in Copper - 0.13
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Iron +15.8%
Contains more Phosphorus +26.2%
Contains more Potassium +428.1%
Contains less Sodium -65.7%
Contains more Manganese +74.5%
Contains more Selenium +28.6%
Contains more Calcium +80.6%
Contains more Magnesium +132.7%
Contains more Zinc +515%
Equal in Copper - 0.13

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
5
:
4
Seaweed
Seaweed
Contains more Vitamin A +3520.7%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B6 +4100%
Contains more Vitamin B5 +1465.9%
Contains more Folate +1284.6%
Equal in Vitamin B2 - 0.15
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +3520.7%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B3 +91.5%
Contains more Vitamin B6 +4100%
Contains more Vitamin B5 +1465.9%
Contains more Folate +1284.6%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Seaweed
Seaweed
Contains more Fats +25%
Contains more Water +14%
Contains more Carbs +212.7%
Contains more Other +359%
Equal in Protein - 1.68
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Fats +25%
Contains more Water +14%
Contains more Carbs +212.7%
Contains more Other +359%
Equal in Protein - 1.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
3
:
0
Seaweed
Seaweed
Contains less Saturated Fat -31.2%
Contains more Monounsaturated Fat +115.3%
Contains more Polyunsaturated fat +131.9%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -31.2%
Contains more Monounsaturated Fat +115.3%
Contains more Polyunsaturated fat +131.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Seaweed Opinion
Net carbs 3.06g 8.27g Seaweed
Protein 1.8g 1.68g Borage
Fats 0.7g 0.56g Borage
Carbs 3.06g 9.57g Seaweed
Calories 21kcal 43kcal Seaweed
Sugar 0.6g Borage
Fiber 1.3g Seaweed
Calcium 93mg 168mg Seaweed
Iron 3.3mg 2.85mg Borage
Magnesium 52mg 121mg Seaweed
Phosphorus 53mg 42mg Borage
Potassium 470mg 89mg Borage
Sodium 80mg 233mg Borage
Zinc 0.2mg 1.23mg Seaweed
Copper 0.13mg 0.13mg
Manganese 0.349mg 0.2mg Borage
Selenium 0.9µg 0.7µg Borage
Vitamin A 4200IU 116IU Borage
Vitamin A RAE 210µg 6µg Borage
Vitamin E 0.87mg Seaweed
Vitamin C 35mg 3mg Borage
Vitamin B1 0.06mg 0.05mg Borage
Vitamin B2 0.15mg 0.15mg
Vitamin B3 0.9mg 0.47mg Borage
Vitamin B5 0.041mg 0.642mg Seaweed
Vitamin B6 0.084mg 0.002mg Borage
Folate 13µg 180µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.048mg Seaweed
Threonine 0.055mg Seaweed
Isoleucine 0.076mg Seaweed
Leucine 0.083mg Seaweed
Lysine 0.082mg Seaweed
Methionine 0.025mg Seaweed
Phenylalanine 0.043mg Seaweed
Valine 0.072mg Seaweed
Histidine 0.024mg Seaweed
Saturated Fat 0.17g 0.247g Borage
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.211g 0.098g Borage
Polyunsaturated fat 0.109g 0.047g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Seaweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Borage
Borage vs Chrysanthemum
Chrysanthemum
Borage
Borage vs Safflower
Safflower
Borage
Borage vs Roman chamomile
Roman chamomile
Seaweed
Seaweed vs Nori
Nori
Seaweed
Seaweed vs Water
Water
Seaweed
Seaweed vs Wakame
Wakame

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
36%
Seaweed
Minerals Daily Need Coverage Score
36%
Borage
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Borage
Borage contains less Sodium (difference - 153mg)
Which food is lower in Saturated Fat?
Borage
Borage is lower in Saturated Fat (difference - 0.077g)
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 ($)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.