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Butterbur vs. Borage — In-Depth Nutrition Comparison

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How are Butterbur and Borage different?

  • Butterbur is higher in Potassium, however, Borage is richer in Iron, Vitamin A RAE, Vitamin B2, Magnesium, and Phosphorus.
  • Daily need coverage for Iron from Borage is 40% higher.

Butterbur, (fuki), raw and Borage, raw are the varieties used in this article.

Infographic

Butterbur vs Borage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
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%
Contains more PotassiumPotassium +39.4%
Contains less SodiumSodium -91.3%
Contains more MagnesiumMagnesium +271.4%
Contains more IronIron +3200%
Contains more CopperCopper +26.2%
Contains more ZincZinc +25%
Contains more PhosphorusPhosphorus +341.7%
Contains more ManganeseManganese +27.4%
~equal in Calcium ~93mg
~equal in Selenium ~0.9µg

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.
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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Borage
7
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 B6Vitamin B6 +14.3%
Contains more Vitamin CVitamin C +11.1%
Contains more Vitamin AVitamin A +8300%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +350%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more FolateFolate +30%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Borage
2
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more CarbsCarbs +18%
Contains more ProteinProtein +361.5%
Contains more FatsFats +1650%
~equal in Water ~93g
~equal in Other ~1.44g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butterbur Borage Opinion
Calories 14kcal 21kcal Borage
Protein 0.39g 1.8g Borage
Fats 0.04g 0.7g Borage
Vitamin C 31.5mg 35mg Borage
Net carbs 3.61g 3.06g Butterbur
Carbs 3.61g 3.06g Butterbur
Magnesium 14mg 52mg Borage
Calcium 103mg 93mg Butterbur
Potassium 655mg 470mg Butterbur
Iron 0.1mg 3.3mg Borage
Copper 0.103mg 0.13mg Borage
Zinc 0.16mg 0.2mg Borage
Phosphorus 12mg 53mg Borage
Sodium 7mg 80mg Butterbur
Vitamin A 50IU 4200IU Borage
Vitamin A RAE 3µg 210µg Borage
Manganese 0.274mg 0.349mg Borage
Selenium 0.9µg 0.9µg
Vitamin B1 0.02mg 0.06mg Borage
Vitamin B2 0.02mg 0.15mg Borage
Vitamin B3 0.2mg 0.9mg Borage
Vitamin B5 0.032mg 0.041mg Borage
Vitamin B6 0.096mg 0.084mg Butterbur
Folate 10µg 13µg Borage
Saturated Fat 0.17g Butterbur
Monounsaturated Fat 0.211g Borage
Polyunsaturated fat 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butterbur Borage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
12%
Butterbur
36%
Borage
Minerals Daily Need Coverage Score
19%
Butterbur
36%
Borage

Comparison summary

Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.17g)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food is richer in vitamins?
Borage
Borage is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.