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Borage vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between borage and welsh onion?

  • Welsh onion has less vitamin A, iron, manganese, vitamin C, potassium, calcium, magnesium, and copper than borage.
  • Borage's daily need coverage for vitamin A is 61% higher.
  • Borage has 5 times more calcium than welsh onion. Borage has 93mg of calcium, while welsh onion has 18mg.

We used Borage, raw and Onions, welsh, raw types in this comparison.

Infographic

Borage vs Welsh onion 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
7
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +126.1%
Contains more CalciumCalcium +416.7%
Contains more PotassiumPotassium +121.7%
Contains more IronIron +170.5%
Contains more CopperCopper +85.7%
Contains more ManganeseManganese +154.7%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +160%
Contains less SodiumSodium -78.8%
~equal in Phosphorus ~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
6
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%
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin CVitamin C +29.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin B5Vitamin B5 +312.2%
Contains more FolateFolate +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Borage Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Iron 3.3mg 1.22mg 26%
Vitamin A 210µg 23%
Fiber 2.4g 10%
Manganese 0.349mg 0.137mg 9%
Vitamin C 35mg 27mg 9%
Calcium 93mg 18mg 8%
Potassium 470mg 212mg 8%
Magnesium 52mg 23mg 7%
Copper 0.13mg 0.07mg 7%
Vitamin B2 0.15mg 0.09mg 5%
Vitamin B3 0.9mg 0.4mg 3%
Vitamin E 0.51mg 3%
Zinc 0.2mg 0.52mg 3%
Vitamin B5 0.041mg 0.169mg 3%
Sodium 80mg 17mg 3%
Calories 21kcal 34kcal 1%
Folate 13µg 16µg 1%
Choline 5.3mg 1%
Vitamin B6 0.084mg 0.072mg 1%
Vitamin B1 0.06mg 0.05mg 1%
Selenium 0.9µg 0.6µg 1%
Phosphorus 53mg 49mg 1%
Carbs 3.06g 6.5g 1%
Protein 1.8g 1.9g 0%
Fats 0.7g 0.4g 0%
Net carbs 3.06g 4.1g N/A
Sugar 2.18g N/A
Saturated fat 0.17g 0.067g 0%
Monounsaturated fat 0.211g 0.056g 0%
Polyunsaturated fat 0.109g 0.156g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more FatsFats +75%
Contains more OtherOther +105.7%
Contains more CarbsCarbs +112.4%
~equal in Protein ~1.9g
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +276.8%
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +43.1%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.