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  6. Butterbur vs. Borage

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
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.
Butterbur
Butterbur
3
:
6
Borage
Borage
Contains more Calcium +10.8%
Contains more Potassium +39.4%
Contains less Sodium -91.3%
Contains more Iron +3200%
Contains more Magnesium +271.4%
Contains more Phosphorus +341.7%
Contains more Zinc +25%
Contains more Copper +26.2%
Contains more Manganese +27.4%
Equal in Calcium - 93
Equal in Selenium - 0.9
Butterbur
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 4% 10% 6% 58% 1% 5% 35% 36% 5%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Calcium +10.8%
Contains more Potassium +39.4%
Contains less Sodium -91.3%
Contains more Iron +3200%
Contains more Magnesium +271.4%
Contains more Phosphorus +341.7%
Contains more Zinc +25%
Contains more Copper +26.2%
Contains more Manganese +27.4%
Equal in Calcium - 93
Equal in Selenium - 0.9

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.
Butterbur
Butterbur
1
:
7
Borage
Borage
Contains more Vitamin B6 +14.3%
Contains more Vitamin A +8300%
Contains more Vitamin C +11.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +28.1%
Contains more Folate +30%
Butterbur
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 105% 5% 5% 4% 2% 23% 8% 0% 0%
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%
Contains more Vitamin B6 +14.3%
Contains more Vitamin A +8300%
Contains more Vitamin C +11.1%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +350%
Contains more Vitamin B5 +28.1%
Contains more Folate +30%

Macronutrient Comparison

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

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 Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Butterbur Borage Opinion
Net carbs 3.61g 3.06g Butterbur
Protein 0.39g 1.8g Borage
Fats 0.04g 0.7g Borage
Carbs 3.61g 3.06g Butterbur
Calories 14kcal 21kcal Borage
Calcium 103mg 93mg Butterbur
Iron 0.1mg 3.3mg Borage
Magnesium 14mg 52mg Borage
Phosphorus 12mg 53mg Borage
Potassium 655mg 470mg Butterbur
Sodium 7mg 80mg Butterbur
Zinc 0.16mg 0.2mg Borage
Copper 0.103mg 0.13mg Borage
Manganese 0.274mg 0.349mg Borage
Selenium 0.9µg 0.9µg
Vitamin A 50IU 4200IU Borage
Vitamin A RAE 3µg 210µg Borage
Vitamin C 31.5mg 35mg Borage
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 Fats diet ok
Low Carbs diet ok
Low Calories 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
13%
Butterbur
39%
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.