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Scallion vs. Borage — In-Depth Nutrition Comparison

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The main differences between scallion and borage

  • Scallion has more folate; however, borage has more vitamin A, iron, vitamin C, manganese, magnesium, potassium, vitamin B2, and copper.
  • Daily need coverage for vitamin A for borage is 64% higher.
  • Borage has 5 times less folate than scallion. Scallion has 64µg of folate, while borage has 13µg.

Food types used in this article are Onions, spring or scallions (includes tops and bulb), raw and Borage, raw.

Infographic

Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Borage
8
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 ZincZinc +95%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +160%
Contains more CalciumCalcium +29.2%
Contains more PotassiumPotassium +70.3%
Contains more IronIron +123%
Contains more CopperCopper +56.6%
Contains more PhosphorusPhosphorus +43.2%
Contains more ManganeseManganese +118.1%
Contains more SeleniumSelenium +50%

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Borage
5
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +82.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +392.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +86.2%
Contains more Vitamin AVitamin A +320%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +71.4%
Contains more Vitamin B6Vitamin B6 +37.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Borage DV% diff.
Vitamin K 207µg 173%
Iron 1.48mg 3.3mg 23%
Vitamin C 18.8mg 35mg 18%
Vitamin A 50µg 210µg 18%
Folate 64µg 13µg 13%
Fiber 2.6g 10%
Manganese 0.16mg 0.349mg 8%
Magnesium 20mg 52mg 8%
Potassium 276mg 470mg 6%
Vitamin B2 0.08mg 0.15mg 5%
Copper 0.083mg 0.13mg 5%
Vitamin E 0.55mg 4%
Sodium 16mg 80mg 3%
Calcium 72mg 93mg 2%
Zinc 0.39mg 0.2mg 2%
Vitamin B3 0.525mg 0.9mg 2%
Vitamin B6 0.061mg 0.084mg 2%
Phosphorus 37mg 53mg 2%
Vitamin B5 0.075mg 0.041mg 1%
Calories 32kcal 21kcal 1%
Selenium 0.6µg 0.9µg 1%
Saturated fat 0.032g 0.17g 1%
Carbs 7.34g 3.06g 1%
Fats 0.19g 0.7g 1%
Choline 5.7mg 1%
Protein 1.83g 1.8g 0%
Net carbs 4.74g 3.06g N/A
Sugar 2.33g N/A
Vitamin B1 0.055mg 0.06mg 0%
Monounsaturated fat 0.027g 0.211g 0%
Polyunsaturated fat 0.074g 0.109g 0%
Tryptophan 0.02mg 0%
Threonine 0.072mg 0%
Isoleucine 0.077mg 0%
Leucine 0.109mg 0%
Lysine 0.091mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.059mg 0%
Valine 0.081mg 0%
Histidine 0.032mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Borage
3
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 +139.9%
Contains more FatsFats +268.4%
Contains more OtherOther +77.8%
~equal in Protein ~1.8g
~equal in Water ~93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Borage
2
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -81.2%
Contains more Mono. FatMonounsaturated fat +681.5%
Contains more Poly. FatPolyunsaturated fat +47.3%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.