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  6. Cassava vs. Borage

Cassava vs. Borage — In-Depth Nutrition Comparison

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What are the differences between Cassava and Borage?

  • Borage is richer than Cassava in Iron, Vitamin A RAE, Vitamin C, Vitamin B2, Calcium, Magnesium, and Potassium.
  • Borage's daily need coverage for Iron is 38% more.

We used Cassava, raw and Borage, raw types in this article.

Infographic

Cassava 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.
Cassava
Cassava
3
:
7
Borage
Borage
Contains less Sodium -82.5%
Contains more Zinc +70%
Contains more Calcium +481.3%
Contains more Iron +1122.2%
Contains more Magnesium +147.6%
Contains more Phosphorus +96.3%
Contains more Potassium +73.4%
Contains more Copper +30%
Contains more Selenium +28.6%
Equal in Manganese - 0.349
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -82.5%
Contains more Zinc +70%
Contains more Calcium +481.3%
Contains more Iron +1122.2%
Contains more Magnesium +147.6%
Contains more Phosphorus +96.3%
Contains more Potassium +73.4%
Contains more Copper +30%
Contains more Selenium +28.6%
Equal in Manganese - 0.349

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.
Cassava
Cassava
6
:
4
Borage
Borage
Contains more Vitamin B1 +45%
Contains more Vitamin B5 +161%
Contains more Folate +107.7%
Contains more Vitamin A +32207.7%
Contains more Vitamin C +69.9%
Contains more Vitamin B2 +212.5%
Equal in Vitamin B3 - 0.9
Equal in Vitamin B6 - 0.084
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
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 B1 +45%
Contains more Vitamin B5 +161%
Contains more Folate +107.7%
Contains more Vitamin A +32207.7%
Contains more Vitamin C +69.9%
Contains more Vitamin B2 +212.5%
Equal in Vitamin B3 - 0.9
Equal in Vitamin B6 - 0.084

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
1
:
4
Borage
Borage
Contains more Carbs +1143.8%
Contains more Protein +32.4%
Contains more Fats +150%
Contains more Water +55.8%
Contains more Other +132.3%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 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 +1143.8%
Contains more Protein +32.4%
Contains more Fats +150%
Contains more Water +55.8%
Contains more Other +132.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
1
:
2
Borage
Borage
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +181.3%
Contains more Polyunsaturated fat +127.1%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -56.5%
Contains more Monounsaturated Fat +181.3%
Contains more Polyunsaturated fat +127.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cassava 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 Cassava Borage Opinion
Net carbs 36.26g 3.06g Cassava
Protein 1.36g 1.8g Borage
Fats 0.28g 0.7g Borage
Carbs 38.06g 3.06g Cassava
Calories 160kcal 21kcal Cassava
Sugar 1.7g Borage
Fiber 1.8g Cassava
Calcium 16mg 93mg Borage
Iron 0.27mg 3.3mg Borage
Magnesium 21mg 52mg Borage
Phosphorus 27mg 53mg Borage
Potassium 271mg 470mg Borage
Sodium 14mg 80mg Cassava
Zinc 0.34mg 0.2mg Cassava
Copper 0.1mg 0.13mg Borage
Manganese 0.384mg 0.349mg Cassava
Selenium 0.7µg 0.9µg Borage
Vitamin A 13IU 4200IU Borage
Vitamin A RAE 1µg 210µg Borage
Vitamin E 0.19mg Cassava
Vitamin C 20.6mg 35mg Borage
Vitamin B1 0.087mg 0.06mg Cassava
Vitamin B2 0.048mg 0.15mg Borage
Vitamin B3 0.854mg 0.9mg Borage
Vitamin B5 0.107mg 0.041mg Cassava
Vitamin B6 0.088mg 0.084mg Cassava
Folate 27µg 13µg Cassava
Vitamin K 1.9µg Cassava
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.074g 0.17g Cassava
Monounsaturated Fat 0.075g 0.211g Borage
Polyunsaturated fat 0.048g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Borage
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
14%
Cassava
39%
Borage
Minerals Daily Need Coverage Score
16%
Cassava
36%
Borage

Comparison summary

Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.096g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 94)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.2)
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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.