Quinoa vs. Borage — In-Depth Nutrition Comparison

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Significant differences between quinoa and borage

Quinoa has more phosphorus, manganese, zinc, folate, and copper; however, borage is richer in vitamin A, vitamin C, iron, potassium, and calcium.
Borage covers your daily vitamin A needs 84% more than quinoa.
Borage has 5 times less zinc than quinoa. Quinoa has 1.09mg of zinc, while borage has 0.2mg.

Specific food types used in this comparison are Quinoa, cooked and Borage, raw.

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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.

Quinoa

Borage

Contains more MagnesiumMagnesium	+23.1%
Contains more CopperCopper	+47.7%
Contains more ZincZinc	+445%
Contains more PhosphorusPhosphorus	+186.8%
Contains less SodiumSodium	-91.3%
Contains more ManganeseManganese	+80.8%
Contains more SeleniumSelenium	+211.1%

Contains more CalciumCalcium	+447.1%
Contains more PotassiumPotassium	+173.3%
Contains more IronIron	+121.5%

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.

Quinoa

Borage

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+78.3%
Contains more Vitamin B6Vitamin B6	+46.4%
Contains more FolateFolate	+223.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+36.4%
Contains more Vitamin B3Vitamin B3	+118.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	35mg	39%
Iron	1.49mg	3.3mg	23%
Vitamin A	0µg	210µg	23%
Phosphorus	152mg	53mg	14%
Manganese	0.631mg	0.349mg	12%
Fiber	2.8g		11%
Potassium	172mg	470mg	9%
Calcium	17mg	93mg	8%
Zinc	1.09mg	0.2mg	8%
Copper	0.192mg	0.13mg	7%
Starch	17.63g		7%
Folate	42µg	13µg	7%
Carbs	21.3g	3.06g	6%
Polyunsaturated fat	1.078g	0.109g	6%
Calories	120kcal	21kcal	5%
Protein	4.4g	1.8g	5%
Vitamin E	0.63mg		4%
Vitamin B1	0.107mg	0.06mg	4%
Choline	23mg		4%
Magnesium	64mg	52mg	3%
Sodium	7mg	80mg	3%
Selenium	2.8µg	0.9µg	3%
Vitamin B2	0.11mg	0.15mg	3%
Vitamin B3	0.412mg	0.9mg	3%
Vitamin B6	0.123mg	0.084mg	3%
Fats	1.92g	0.7g	2%
Vitamin B5		0.041mg	1%
Monounsaturated fat	0.528g	0.211g	1%
Protein per 100 calories	3.7g	8.6g	N/A
Calories per 10 g protein	273kcal	117kcal	N/A
Weight per 100 calories	83g	476g	N/A
Net carbs	18.5g	3.06g	N/A
Sugar	0.87g		N/A
Saturated fat	0.231g	0.17g	0%
Tryptophan	0.052mg		0%
Threonine	0.131mg		0%
Isoleucine	0.157mg		0%
Leucine	0.261mg		0%
Lysine	0.239mg		0%
Methionine	0.096mg		0%
Phenylalanine	0.185mg		0%
Valine	0.185mg		0%
Histidine	0.127mg		0%
Omega-3 - DHA	0.015g		N/A