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  6. Onion vs. Borage

Onion vs. Borage — In-Depth Nutrition Comparison

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A recap on differences between Onion and Borage

  • Onion has less Iron, Vitamin C, Vitamin A RAE, Copper, Magnesium, Manganese, Potassium, Vitamin B2, and Calcium.
  • Borage covers your daily Iron needs 39% more than Onion.

Food varieties used in this article are Onions, raw and Borage, raw.

Infographic

Onion 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.
Onion
Onion
1
:
9
Borage
Borage
Contains less Sodium -95%
Contains more Calcium +304.3%
Contains more Iron +1471.4%
Contains more Magnesium +420%
Contains more Phosphorus +82.8%
Contains more Potassium +221.9%
Contains more Zinc +17.6%
Contains more Copper +233.3%
Contains more Manganese +170.5%
Contains more Selenium +80%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -95%
Contains more Calcium +304.3%
Contains more Iron +1471.4%
Contains more Magnesium +420%
Contains more Phosphorus +82.8%
Contains more Potassium +221.9%
Contains more Zinc +17.6%
Contains more Copper +233.3%
Contains more Manganese +170.5%
Contains more Selenium +80%

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.
Onion
Onion
5
:
5
Borage
Borage
Contains more Vitamin B5 +200%
Contains more Vitamin B6 +42.9%
Contains more Folate +46.2%
Contains more Vitamin A +209900%
Contains more Vitamin C +373%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B3 +675.9%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
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 B5 +200%
Contains more Vitamin B6 +42.9%
Contains more Folate +46.2%
Contains more Vitamin A +209900%
Contains more Vitamin C +373%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B3 +675.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
:
4
Borage
Borage
Contains more Carbs +205.2%
Contains more Protein +63.6%
Contains more Fats +600%
Contains more Other +311.4%
Equal in Water - 93
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 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 +205.2%
Contains more Protein +63.6%
Contains more Fats +600%
Contains more Other +311.4%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
:
2
Borage
Borage
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +1523.1%
Contains more Polyunsaturated fat +541.2%
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -75.3%
Contains more Monounsaturated Fat +1523.1%
Contains more Polyunsaturated fat +541.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Onion 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 Onion Borage Opinion
Net carbs 7.64g 3.06g Onion
Protein 1.1g 1.8g Borage
Fats 0.1g 0.7g Borage
Carbs 9.34g 3.06g Onion
Calories 40kcal 21kcal Onion
Fructose 1.29g Onion
Sugar 4.24g Borage
Fiber 1.7g Onion
Calcium 23mg 93mg Borage
Iron 0.21mg 3.3mg Borage
Magnesium 10mg 52mg Borage
Phosphorus 29mg 53mg Borage
Potassium 146mg 470mg Borage
Sodium 4mg 80mg Onion
Zinc 0.17mg 0.2mg Borage
Copper 0.039mg 0.13mg Borage
Manganese 0.129mg 0.349mg Borage
Selenium 0.5µg 0.9µg Borage
Vitamin A 2IU 4200IU Borage
Vitamin A RAE 0µg 210µg Borage
Vitamin E 0.02mg Onion
Vitamin C 7.4mg 35mg Borage
Vitamin B1 0.046mg 0.06mg Borage
Vitamin B2 0.027mg 0.15mg Borage
Vitamin B3 0.116mg 0.9mg Borage
Vitamin B5 0.123mg 0.041mg Onion
Vitamin B6 0.12mg 0.084mg Onion
Folate 19µg 13µg Onion
Vitamin K 0.4µg Onion
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Saturated Fat 0.042g 0.17g Onion
Monounsaturated Fat 0.013g 0.211g Borage
Polyunsaturated fat 0.017g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion 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
8%
Onion
39%
Borage
Minerals Daily Need Coverage Score
8%
Onion
36%
Borage

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.128g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 15)
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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.