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  6. Borage vs. Shallot

Borage vs. Shallot — In-Depth Nutrition Comparison

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Significant differences between Borage and Shallot

  • Borage has more Vitamin C, Iron, Vitamin A RAE, Vitamin B2, Magnesium, and Calcium, however, Shallot is richer in Vitamin B6, and Folate.
  • Borage covers your daily Vitamin C needs 30% more than Shallot.

Specific food types used in this comparison are Borage, raw and Shallots, raw.

Infographic

Borage vs Shallot 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
Shallot
Shallot
Contains more Calcium +151.4%
Contains more Iron +175%
Contains more Magnesium +147.6%
Contains more Potassium +40.7%
Contains more Copper +47.7%
Contains more Manganese +19.5%
Contains more Phosphorus +13.2%
Contains less Sodium -85%
Contains more Zinc +100%
Contains more Selenium +33.3%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +151.4%
Contains more Iron +175%
Contains more Magnesium +147.6%
Contains more Potassium +40.7%
Contains more Copper +47.7%
Contains more Manganese +19.5%
Contains more Phosphorus +13.2%
Contains less Sodium -85%
Contains more Zinc +100%
Contains more Selenium +33.3%

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
4
:
5
Shallot
Shallot
Contains more Vitamin A +104900%
Contains more Vitamin C +337.5%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +607.3%
Contains more Vitamin B6 +310.7%
Contains more Folate +161.5%
Equal in Vitamin B1 - 0.06
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +104900%
Contains more Vitamin C +337.5%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +607.3%
Contains more Vitamin B6 +310.7%
Contains more Folate +161.5%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Shallot
Shallot
Contains more Fats +600%
Contains more Water +16.5%
Contains more Other +80%
Contains more Protein +38.9%
Contains more Carbs +449%
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +600%
Contains more Water +16.5%
Contains more Other +80%
Contains more Protein +38.9%
Contains more Carbs +449%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Shallot
Shallot
Contains more Monounsaturated Fat +1407.1%
Contains more Polyunsaturated fat +179.5%
Contains less Saturated Fat -90%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +1407.1%
Contains more Polyunsaturated fat +179.5%
Contains less Saturated Fat -90%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Shallot Opinion
Net carbs 3.06g 13.6g Shallot
Protein 1.8g 2.5g Shallot
Fats 0.7g 0.1g Borage
Carbs 3.06g 16.8g Shallot
Calories 21kcal 72kcal Shallot
Sugar 7.87g Borage
Fiber 3.2g Shallot
Calcium 93mg 37mg Borage
Iron 3.3mg 1.2mg Borage
Magnesium 52mg 21mg Borage
Phosphorus 53mg 60mg Shallot
Potassium 470mg 334mg Borage
Sodium 80mg 12mg Shallot
Zinc 0.2mg 0.4mg Shallot
Copper 0.13mg 0.088mg Borage
Manganese 0.349mg 0.292mg Borage
Selenium 0.9µg 1.2µg Shallot
Vitamin A 4200IU 4IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin E 0.04mg Shallot
Vitamin C 35mg 8mg Borage
Vitamin B1 0.06mg 0.06mg
Vitamin B2 0.15mg 0.02mg Borage
Vitamin B3 0.9mg 0.2mg Borage
Vitamin B5 0.041mg 0.29mg Shallot
Vitamin B6 0.084mg 0.345mg Shallot
Folate 13µg 34µg Shallot
Vitamin K 0.8µg Shallot
Tryptophan 0.028mg Shallot
Threonine 0.098mg Shallot
Isoleucine 0.106mg Shallot
Leucine 0.149mg Shallot
Lysine 0.125mg Shallot
Methionine 0.027mg Shallot
Phenylalanine 0.081mg Shallot
Valine 0.11mg Shallot
Histidine 0.043mg Shallot
Saturated Fat 0.17g 0.017g Shallot
Monounsaturated Fat 0.211g 0.014g Borage
Polyunsaturated fat 0.109g 0.039g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
36%
Borage
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.153g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 7.87g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 30)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.3)
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 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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.