Bran vs. Borage — In-Depth Nutrition Comparison
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What are the differences between bran and borage?
- Bran is higher in manganese, selenium, phosphorus, and vitamin B1, yet borage is higher in vitamin A, vitamin C, iron, potassium, vitamin B2, and calcium.
- Borage's daily need coverage for vitamin A is 84% more.
- Bran has 9 times more selenium than borage. While bran has 7.7µg of selenium, borage has only 0.9µg.
We used Oat bran, cooked and Borage, raw types in this article.
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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.
| Contains more ZincZinc | +165% |
| Contains more PhosphorusPhosphorus | +124.5% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +176.2% |
| Contains more SeleniumSelenium | +755.6% |
| Contains more MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +830% |
| Contains more PotassiumPotassium | +410.9% |
| Contains more IronIron | +275% |
| Contains more CopperCopper | +97% |
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.
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B5Vitamin B5 | +429.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +341.2% |
| Contains more Vitamin B3Vitamin B3 | +525% |
| Contains more Vitamin B6Vitamin B6 | +236% |
| Contains more FolateFolate | +116.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 35mg | 39% |
| Iron | 0.88mg | 3.3mg | 30% |
| Manganese | 0.964mg | 0.349mg | 27% |
| Vitamin A | 0µg | 210µg | 23% |
| Selenium | 7.7µg | 0.9µg | 12% |
| Potassium | 92mg | 470mg | 11% |
| Fiber | 2.6g | 10% | |
| Phosphorus | 119mg | 53mg | 9% |
| Vitamin B2 | 0.034mg | 0.15mg | 9% |
| Vitamin B1 | 0.16mg | 0.06mg | 8% |
| Calcium | 10mg | 93mg | 8% |
| Copper | 0.066mg | 0.13mg | 7% |
| Vitamin B3 | 0.144mg | 0.9mg | 5% |
| Vitamin B6 | 0.025mg | 0.084mg | 5% |
| Vitamin B5 | 0.217mg | 0.041mg | 4% |
| Zinc | 0.53mg | 0.2mg | 3% |
| Sodium | 1mg | 80mg | 3% |
| Magnesium | 40mg | 52mg | 3% |
| Carbs | 11.44g | 3.06g | 3% |
| Protein | 3.21g | 1.8g | 3% |
| Folate | 6µg | 13µg | 2% |
| Polyunsaturated fat | 0.339g | 0.109g | 2% |
| Calories | 40kcal | 21kcal | 1% |
| Fats | 0.86g | 0.7g | 0% |
| Net carbs | 8.84g | 3.06g | N/A |
| Saturated fat | 0.163g | 0.17g | 0% |
| Monounsaturated fat | 0.291g | 0.211g | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +78.3% |
| Contains more FatsFats | +22.9% |
| Contains more CarbsCarbs | +273.9% |
| Contains more WaterWater | +10.7% |
| Contains more OtherOther | +193.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37.9% |
| Contains more Poly. FatPolyunsaturated fat | +211% |
~equal in
Saturated fat
~0.17g
