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Borage vs. Teff — In-Depth Nutrition Comparison

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What are the main differences between borage and teff?

  • Borage is richer in vitamin A, iron, potassium, and vitamin B2, yet teff is richer in manganese, copper, vitamin B1, phosphorus, and zinc.
  • Teff's daily need coverage for manganese is 109% higher.
  • Borage has 2100 times more vitamin A than teff. Borage has 4200IU of vitamin A, while teff has 2IU.

We used Borage, raw and Teff, cooked types in this comparison.

Infographic

Borage vs Teff infographic
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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
4
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%
Teff
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 9.4% 77% 75% 30% 51% 1% 373% 0%
Contains more CalciumCalcium +89.8%
Contains more PotassiumPotassium +339.3%
Contains more IronIron +61%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +73.8%
Contains more ZincZinc +455%
Contains more PhosphorusPhosphorus +126.4%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +719.5%
~equal in Magnesium ~50mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 117% 70% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Teff
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 46% 7.6% 17% 0% 22% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +354.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +205%
Contains more Vitamin B6Vitamin B6 +15.5%
Contains more FolateFolate +38.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.909mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Borage Teff DV% diff.
Manganese 0.349mg 2.86mg 109%
Vitamin C 35mg 39%
Vitamin A 210µg 0µg 23%
Iron 3.3mg 2.05mg 16%
Potassium 470mg 107mg 11%
Fiber 2.8g 11%
Copper 0.13mg 0.226mg 11%
Vitamin B1 0.06mg 0.183mg 10%
Phosphorus 53mg 120mg 10%
Vitamin B2 0.15mg 0.033mg 9%
Zinc 0.2mg 1.11mg 8%
Carbs 3.06g 19.86g 6%
Protein 1.8g 3.87g 4%
Calories 21kcal 101kcal 4%
Calcium 93mg 49mg 4%
Sodium 80mg 8mg 3%
Selenium 0.9µg 2%
Vitamin B6 0.084mg 0.097mg 1%
Polyunsaturated fat 0.109g 1%
Saturated fat 0.17g 1%
Folate 13µg 18µg 1%
Monounsaturated fat 0.211g 1%
Vitamin B5 0.041mg 1%
Fats 0.7g 0.65g 0%
Net carbs 3.06g 17.06g N/A
Magnesium 52mg 50mg 0%
Vitamin B3 0.9mg 0.909mg 0%
Tryptophan 0.041mg 0%
Threonine 0.149mg 0%
Isoleucine 0.146mg 0%
Leucine 0.311mg 0%
Lysine 0.109mg 0%
Methionine 0.125mg 0%
Phenylalanine 0.203mg 0%
Valine 0.2mg 0%
Histidine 0.088mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
3
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Teff
2
4% 20% 75%
Protein: 3.87 g
Fats: 0.65 g
Carbs: 19.86 g
Water: 74.93 g
Other: 0.69 g
Contains more WaterWater +24.1%
Contains more OtherOther +108.7%
Contains more ProteinProtein +115%
Contains more CarbsCarbs +549%
~equal in Fats ~0.65g

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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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168918/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.