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  6. Borage vs. Winter squash

Borage vs. Winter squash — In-Depth Nutrition Comparison

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What are the differences between Borage and Winter squash?

  • Borage is higher in Iron, Vitamin C, Magnesium, Calcium, Manganese, Potassium, Vitamin B2, and Copper, yet Winter squash is higher in Vitamin B6, and Vitamin A RAE.
  • Borage's daily need coverage for Iron is 36% more.
  • Borage has 4 times more Calcium than Winter squash. While Borage has 93mg of Calcium, Winter squash has only 22mg.

We used Borage, raw and Squash, winter, all varieties, cooked, baked, without salt types in this article.

Infographic

Borage vs Winter squash 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
8
:
2
Winter squash
Winter squash
Contains more Calcium +322.7%
Contains more Iron +650%
Contains more Magnesium +300%
Contains more Phosphorus +178.9%
Contains more Potassium +95%
Contains more Copper +58.5%
Contains more Manganese +86.6%
Contains more Selenium +125%
Contains less Sodium -98.8%
Equal in Zinc - 0.22
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +322.7%
Contains more Iron +650%
Contains more Magnesium +300%
Contains more Phosphorus +178.9%
Contains more Potassium +95%
Contains more Copper +58.5%
Contains more Manganese +86.6%
Contains more Selenium +125%
Contains less Sodium -98.8%
Equal in Zinc - 0.22

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
:
6
Winter squash
Winter squash
Contains more Vitamin C +264.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +123.9%
Contains more Vitamin B3 +81.8%
Contains more Vitamin A +24.4%
Contains more Vitamin B5 +470.7%
Contains more Vitamin B6 +91.7%
Contains more Folate +53.8%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +264.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +123.9%
Contains more Vitamin B3 +81.8%
Contains more Vitamin A +24.4%
Contains more Vitamin B5 +470.7%
Contains more Vitamin B6 +91.7%
Contains more Folate +53.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
4
:
1
Winter squash
Winter squash
Contains more Protein +102.2%
Contains more Fats +100%
Contains more Other +105.7%
Contains more Carbs +189.2%
Equal in Water - 89.21
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +102.2%
Contains more Fats +100%
Contains more Other +105.7%
Contains more Carbs +189.2%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
1
:
2
Winter squash
Winter squash
Contains more Monounsaturated Fat +711.5%
Contains less Saturated Fat -57.6%
Contains more Polyunsaturated fat +34.9%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +711.5%
Contains less Saturated Fat -57.6%
Contains more Polyunsaturated fat +34.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Winter squash
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 Winter squash Opinion
Net carbs 3.06g 6.05g Winter squash
Protein 1.8g 0.89g Borage
Fats 0.7g 0.35g Borage
Carbs 3.06g 8.85g Winter squash
Calories 21kcal 37kcal Winter squash
Sugar 3.3g Borage
Fiber 2.8g Winter squash
Calcium 93mg 22mg Borage
Iron 3.3mg 0.44mg Borage
Magnesium 52mg 13mg Borage
Phosphorus 53mg 19mg Borage
Potassium 470mg 241mg Borage
Sodium 80mg 1mg Winter squash
Zinc 0.2mg 0.22mg Winter squash
Copper 0.13mg 0.082mg Borage
Manganese 0.349mg 0.187mg Borage
Selenium 0.9µg 0.4µg Borage
Vitamin A 4200IU 5223IU Winter squash
Vitamin A RAE 210µg 261µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 35mg 9.6mg Borage
Vitamin B1 0.06mg 0.016mg Borage
Vitamin B2 0.15mg 0.067mg Borage
Vitamin B3 0.9mg 0.495mg Borage
Vitamin B5 0.041mg 0.234mg Winter squash
Vitamin B6 0.084mg 0.161mg Winter squash
Folate 13µg 20µg Winter squash
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.17g 0.072g Winter squash
Monounsaturated Fat 0.211g 0.026g Borage
Polyunsaturated fat 0.109g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
39%
Borage
38%
Winter squash
Minerals Daily Need Coverage Score
36%
Borage
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.098g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 13)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.