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  6. Borage vs. Spelt

Borage vs. Spelt — In-Depth Nutrition Comparison

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The main differences between borage and spelt

  • Borage has more vitamin A, vitamin C, iron, potassium, and vitamin B2; however, spelt has more manganese, phosphorus, vitamin B3, zinc, and copper.
  • Daily need coverage for vitamin A for borage is 84% higher.

Food types used in this article are Borage, raw and Spelt, cooked.

Infographic

Borage vs Spelt 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
3
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%
Spelt
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +830%
Contains more PotassiumPotassium +228.7%
Contains more IronIron +97.6%
Contains more CopperCopper +65.4%
Contains more ZincZinc +525%
Contains more PhosphorusPhosphorus +183%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +212.6%
Contains more SeleniumSelenium +344.4%
~equal in Magnesium ~49mg

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
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%
Spelt
Spelt
3
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% 0% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +71.7%
Contains more Vitamin B3Vitamin B3 +185.6%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.08mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Borage Spelt DV% diff.
Vitamin C 35mg 0mg 39%
Manganese 0.349mg 1.091mg 32%
Vitamin A 210µg 0µg 23%
Iron 3.3mg 1.67mg 20%
Fiber 3.9g 16%
Phosphorus 53mg 150mg 14%
Potassium 470mg 143mg 10%
Zinc 0.2mg 1.25mg 10%
Vitamin B3 0.9mg 2.57mg 10%
Copper 0.13mg 0.215mg 9%
Vitamin B2 0.15mg 0.03mg 9%
Carbs 3.06g 26.44g 8%
Calcium 93mg 10mg 8%
Starch 19.57g 8%
Protein 1.8g 5.5g 7%
Selenium 0.9µg 4µg 6%
Calories 21kcal 127kcal 5%
Vitamin B1 0.06mg 0.103mg 4%
Sodium 80mg 5mg 3%
Vitamin E 0.26mg 2%
Magnesium 52mg 49mg 1%
Vitamin B5 0.041mg 1%
Saturated fat 0.17g 1%
Monounsaturated fat 0.211g 1%
Polyunsaturated fat 0.109g 1%
Protein per 100 calories 8.6g 4.3g N/A
Calories per 10 g protein 117kcal 231kcal N/A
Weight per 100 calories 476g 79g N/A
Fats 0.7g 0.85g 0%
Net carbs 3.06g 22.54g N/A
Vitamin B6 0.084mg 0.08mg 0%
Folate 13µg 13µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
2
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Spelt
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +39.7%
Contains more OtherOther +121.5%
Contains more ProteinProtein +205.6%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +764.1%

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.