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Bulgur vs. Borage — In-Depth Nutrition Comparison

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What are the main differences between Bulgur and Borage?

  • Bulgur is richer in Manganese, and Vitamin B5, yet Borage is richer in Vitamin C, Iron, Vitamin A RAE, Potassium, Vitamin B2, Calcium, and Copper.
  • Borage's daily need coverage for Vitamin C is 39% higher.
  • Bulgur has 8 times more Vitamin B5 than Borage. Bulgur has 0.344mg of Vitamin B5, while Borage has 0.041mg.

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

Infographic

Bulgur vs Borage 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.
Bulgur
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
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%
Contains more ZincZinc +185%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +74.5%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +830%
Contains more PotassiumPotassium +591.2%
Contains more IronIron +243.8%
Contains more CopperCopper +73.3%
Contains more PhosphorusPhosphorus +32.5%
Contains more SeleniumSelenium +50%

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.
Bulgur
5
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% 0.12% 0.2% 0% 14% 6.5% 19% 21% 19% 0% 1.3% 14% 3.8%
Borage
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 117% 252% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B5Vitamin B5 +739%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +38.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +209900%
Contains more Vitamin B2Vitamin B2 +435.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B6 ~0.084mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Borage
3
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more ProteinProtein +71.1%
Contains more CarbsCarbs +507.2%
Contains more FatsFats +191.7%
Contains more WaterWater +19.6%
Contains more OtherOther +323.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bulgur
1
25% 18% 57%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Borage
2
35% 43% 22%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated Fat -75.3%
Contains more Mono. FatMonounsaturated Fat +580.6%
Contains more Poly. FatPolyunsaturated fat +11.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bulgur Borage Opinion
Calories 83kcal 21kcal Bulgur
Protein 3.08g 1.8g Bulgur
Fats 0.24g 0.7g Borage
Vitamin C 0mg 35mg Borage
Net carbs 14.08g 3.06g Bulgur
Carbs 18.58g 3.06g Bulgur
Magnesium 32mg 52mg Borage
Calcium 10mg 93mg Borage
Potassium 68mg 470mg Borage
Iron 0.96mg 3.3mg Borage
Sugar 0.1g Borage
Fiber 4.5g Bulgur
Copper 0.075mg 0.13mg Borage
Zinc 0.57mg 0.2mg Bulgur
Phosphorus 40mg 53mg Borage
Sodium 5mg 80mg Bulgur
Vitamin A 2IU 4200IU Borage
Vitamin A RAE 0µg 210µg Borage
Vitamin E 0.01mg Bulgur
Manganese 0.609mg 0.349mg Bulgur
Selenium 0.6µg 0.9µg Borage
Vitamin B1 0.057mg 0.06mg Borage
Vitamin B2 0.028mg 0.15mg Borage
Vitamin B3 1mg 0.9mg Bulgur
Vitamin B5 0.344mg 0.041mg Bulgur
Vitamin B6 0.083mg 0.084mg Borage
Vitamin K 0.5µg Bulgur
Folate 18µg 13µg Bulgur
Choline 6.9mg Bulgur
Saturated Fat 0.042g 0.17g Bulgur
Monounsaturated Fat 0.031g 0.211g Borage
Polyunsaturated fat 0.098g 0.109g Borage
Tryptophan 0.048mg Bulgur
Threonine 0.089mg Bulgur
Isoleucine 0.114mg Bulgur
Leucine 0.208mg Bulgur
Lysine 0.085mg Bulgur
Methionine 0.048mg Bulgur
Phenylalanine 0.145mg Bulgur
Valine 0.139mg Bulgur
Histidine 0.071mg Bulgur

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bulgur Borage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Bulgur
36%
Borage
Minerals Daily Need Coverage Score
21%
Bulgur
36%
Borage

Comparison summary

Which food contains less Sodium?
Bulgur
Bulgur contains less Sodium (difference - 75mg)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.128g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 47)
Which food is cheaper?
Borage
Borage is cheaper (difference - $2)
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 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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/nutrients
  2. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.