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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 vitamin A, iron, vitamin B2, magnesium, and phosphorus.
  • Daily need coverage for vitamin A for borage is 83% 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% 1% 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% 70% 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 +6900%
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

All nutrients comparison - raw data values

Nutrient Butterbur Borage DV% diff.
Iron 0.1mg 3.3mg 40%
Vitamin A 3µg 210µg 23%
Vitamin B2 0.02mg 0.15mg 10%
Magnesium 14mg 52mg 9%
Phosphorus 12mg 53mg 6%
Potassium 655mg 470mg 5%
Vitamin C 31.5mg 35mg 4%
Vitamin B3 0.2mg 0.9mg 4%
Vitamin B1 0.02mg 0.06mg 3%
Copper 0.103mg 0.13mg 3%
Protein 0.39g 1.8g 3%
Manganese 0.274mg 0.349mg 3%
Sodium 7mg 80mg 3%
Folate 10µg 13µg 1%
Vitamin B6 0.096mg 0.084mg 1%
Saturated fat 0.17g 1%
Monounsaturated fat 0.211g 1%
Polyunsaturated fat 0.109g 1%
Fats 0.04g 0.7g 1%
Calcium 103mg 93mg 1%
Calories 14kcal 21kcal 0%
Carbs 3.61g 3.06g 0%
Net carbs 3.61g 3.06g N/A
Zinc 0.16mg 0.2mg 0%
Selenium 0.9µg 0.9µg 0%
Vitamin B5 0.032mg 0.041mg 0%

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

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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. 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.