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  6. Poi vs. Borage

Poi vs. Borage — In-Depth Nutrition Comparison

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Important differences between Poi and Borage

  • Poi has more Vitamin B6, Vitamin B1, and Vitamin B5, however, Borage has more Vitamin C, Iron, Vitamin A RAE, Vitamin B2, Potassium, Calcium, and Magnesium.
  • Borage's daily need coverage for Vitamin C is 34% more.
  • Poi has 7 times more Vitamin B5 than Borage. Poi has 0.293mg of Vitamin B5, while Borage has 0.041mg.

The food varieties used in the comparison are Poi and Borage, raw.

Infographic

Poi 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.
Poi
Poi
4
:
6
Borage
Borage
Contains less Sodium -85%
Contains more Copper +27.7%
Contains more Calcium +481.3%
Contains more Iron +275%
Contains more Magnesium +116.7%
Contains more Phosphorus +35.9%
Contains more Potassium +156.8%
Contains more Selenium +28.6%
Equal in Zinc - 0.2
Equal in Manganese - 0.349
Poi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 33% 18% 17% 17% 2% 6% 56% 49% 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 -85%
Contains more Copper +27.7%
Contains more Calcium +481.3%
Contains more Iron +275%
Contains more Magnesium +116.7%
Contains more Phosphorus +35.9%
Contains more Potassium +156.8%
Contains more Selenium +28.6%
Equal in Zinc - 0.2
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.
Poi
Poi
7
:
3
Borage
Borage
Contains more Vitamin B1 +116.7%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B5 +614.6%
Contains more Vitamin B6 +225%
Contains more Folate +61.5%
Contains more Vitamin A +6263.6%
Contains more Vitamin C +775%
Contains more Vitamin B2 +275%
Poi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 46% 0% 14% 33% 10% 21% 18% 64% 16% 0% 3%
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 +116.7%
Contains more Vitamin B3 +22.2%
Contains more Vitamin B5 +614.6%
Contains more Vitamin B6 +225%
Contains more Folate +61.5%
Contains more Vitamin A +6263.6%
Contains more Vitamin C +775%
Contains more Vitamin B2 +275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Poi
Poi
1
:
4
Borage
Borage
Contains more Carbs +789.9%
Contains more Protein +373.7%
Contains more Fats +400%
Contains more Water +29.8%
Contains more Other +136.1%
Poi
27% 72%
Protein: 0.38 g
Fats: 0.14 g
Carbs: 27.23 g
Water: 71.64 g
Other: 0.61 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 +789.9%
Contains more Protein +373.7%
Contains more Fats +400%
Contains more Water +29.8%
Contains more Other +136.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Poi
Poi
1
:
2
Borage
Borage
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +1818.2%
Contains more Polyunsaturated fat +87.9%
Poi
30% 11% 59%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.058 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +1818.2%
Contains more Polyunsaturated fat +87.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poi Borage
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Poi Borage Opinion
Net carbs 26.83g 3.06g Poi
Protein 0.38g 1.8g Borage
Fats 0.14g 0.7g Borage
Carbs 27.23g 3.06g Poi
Calories 112kcal 21kcal Poi
Sugar 0.39g Borage
Fiber 0.4g Poi
Calcium 16mg 93mg Borage
Iron 0.88mg 3.3mg Borage
Magnesium 24mg 52mg Borage
Phosphorus 39mg 53mg Borage
Potassium 183mg 470mg Borage
Sodium 12mg 80mg Poi
Zinc 0.22mg 0.2mg Poi
Copper 0.166mg 0.13mg Poi
Manganese 0.37mg 0.349mg Poi
Selenium 0.7µg 0.9µg Borage
Vitamin A 66IU 4200IU Borage
Vitamin A RAE 3µg 210µg Borage
Vitamin E 2.3mg Poi
Vitamin C 4mg 35mg Borage
Vitamin B1 0.13mg 0.06mg Poi
Vitamin B2 0.04mg 0.15mg Borage
Vitamin B3 1.1mg 0.9mg Poi
Vitamin B5 0.293mg 0.041mg Poi
Vitamin B6 0.273mg 0.084mg Poi
Folate 21µg 13µg Poi
Vitamin K 1µg Poi
Saturated Fat 0.029g 0.17g Poi
Monounsaturated Fat 0.011g 0.211g Borage
Polyunsaturated fat 0.058g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poi 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
19%
Poi
39%
Borage
Minerals Daily Need Coverage Score
20%
Poi
36%
Borage

Comparison summary

Which food contains less Sodium?
Poi
Poi contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Poi
Poi is lower in Saturated Fat (difference - 0.141g)
Which food is richer in vitamins?
Poi
Poi is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.39g)
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 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. Poi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170431/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.