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  6. Borage vs. Wild rice

Borage vs. Wild rice — In-Depth Nutrition Comparison

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Important differences between borage and wild rice

  • Borage has more vitamin C, iron, vitamin A, potassium, and calcium; however, wild rice has more zinc, carbs, and protein.
  • 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Borage
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +72.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +275.6%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Borage Wild rice DV% diff.
Vitamin C 35mg 0mg 39%
Iron 3.3mg 0.6mg 34%
Vitamin A 210µg 0µg 23%
Potassium 470mg 101mg 11%
Zinc 0.2mg 1.34mg 10%
Calcium 93mg 3mg 9%
Fiber 1.8g 7%
Carbs 3.06g 21.34g 6%
Magnesium 52mg 32mg 5%
Vitamin B2 0.15mg 0.087mg 5%
Calories 21kcal 101kcal 4%
Protein 1.8g 3.99g 4%
Phosphorus 53mg 82mg 4%
Vitamin B6 0.084mg 0.135mg 4%
Sodium 80mg 3mg 3%
Manganese 0.349mg 0.282mg 3%
Folate 13µg 26µg 3%
Vitamin E 0.24mg 2%
Vitamin B3 0.9mg 1.287mg 2%
Vitamin B5 0.041mg 0.154mg 2%
Choline 10.2mg 2%
Fats 0.7g 0.34g 1%
Copper 0.13mg 0.121mg 1%
Vitamin B1 0.06mg 0.052mg 1%
Saturated fat 0.17g 0.049g 1%
Polyunsaturated fat 0.109g 0.213g 1%
Protein per 100 calories 8.6g 4g N/A
Calories per 10 g protein 117kcal 253kcal N/A
Weight per 100 calories 476g 99g N/A
Net carbs 3.06g 19.54g N/A
Sugar 0.73g N/A
Selenium 0.9µg 0.8µg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.211g 0.05g 0%
Tryptophan 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.17mg 0%
Methionine 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 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
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 ProteinProtein +121.7%
Contains more CarbsCarbs +597.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
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%

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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. 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.