Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Borage vs. Wild rice — In-Depth Nutrition Comparison

Compare

Important differences between Borage and Wild rice

  • Borage has more Vitamin C, Iron, Vitamin A RAE, Potassium, and Calcium, however, Wild rice has more Zinc.
  • Borage's daily need coverage for Vitamin C is 39% more.

The food varieties used in the comparison are Borage, raw and Wild rice, cooked.

Infographic

Borage vs Wild rice 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
6
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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +3000%
Contains more PotassiumPotassium +365.3%
Contains more IronIron +450%
Contains more ManganeseManganese +23.8%
Contains more SeleniumSelenium +12.5%
Contains more ZincZinc +570%
Contains more PhosphorusPhosphorus +54.7%
Contains less SodiumSodium -96.3%
~equal in Copper ~0.121mg

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% 252% 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 0% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +139900%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +72.4%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +275.6%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +105.9%
Contains more WaterWater +25.8%
Contains more OtherOther +260%
Contains more ProteinProtein +121.7%
Contains more CarbsCarbs +597.4%

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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +322%
Contains less Sat. FatSaturated Fat -71.2%
Contains more Poly. FatPolyunsaturated fat +95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Wild rice Opinion
Calories 21kcal 101kcal Wild rice
Protein 1.8g 3.99g Wild rice
Fats 0.7g 0.34g Borage
Vitamin C 35mg 0mg Borage
Net carbs 3.06g 19.54g Wild rice
Carbs 3.06g 21.34g Wild rice
Magnesium 52mg 32mg Borage
Calcium 93mg 3mg Borage
Potassium 470mg 101mg Borage
Iron 3.3mg 0.6mg Borage
Sugar 0.73g Borage
Fiber 1.8g Wild rice
Copper 0.13mg 0.121mg Borage
Zinc 0.2mg 1.34mg Wild rice
Phosphorus 53mg 82mg Wild rice
Sodium 80mg 3mg Wild rice
Vitamin A 4200IU 3IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin E 0.24mg Wild rice
Manganese 0.349mg 0.282mg Borage
Selenium 0.9µg 0.8µg Borage
Vitamin B1 0.06mg 0.052mg Borage
Vitamin B2 0.15mg 0.087mg Borage
Vitamin B3 0.9mg 1.287mg Wild rice
Vitamin B5 0.041mg 0.154mg Wild rice
Vitamin B6 0.084mg 0.135mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 13µg 26µg Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.17g 0.049g Wild rice
Monounsaturated Fat 0.211g 0.05g Borage
Polyunsaturated fat 0.109g 0.213g Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Wild rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
36%
Borage
10%
Wild rice
Minerals Daily Need Coverage Score
36%
Borage
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.121g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 57)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.