Spelt vs. Borage — In-Depth Nutrition Comparison
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The main differences between Spelt and Borage
- Spelt has more Manganese, Phosphorus, Vitamin B3, Zinc, and Copper, however, Borage has more Vitamin C, Vitamin A RAE, Iron, Potassium, and Vitamin B2.
- Daily need coverage for Vitamin C from Borage is 39% higher.
- Borage has 6 times less Zinc than Spelt. Spelt has 1.25mg of Zinc, while Borage has 0.2mg.
Food types used in this article are Spelt, cooked and Borage, raw.
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.
| Contains more CopperCopper | +65.4% |
| Contains more ZincZinc | +525% |
| Contains more PhosphorusPhosphorus | +183% |
| Contains less SodiumSodium | -93.8% |
| Contains more ManganeseManganese | +212.6% |
| Contains more SeleniumSelenium | +344.4% |
| Contains more CalciumCalcium | +830% |
| Contains more PotassiumPotassium | +228.7% |
| Contains more IronIron | +97.6% |
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 E Vitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +71.7% |
| Contains more Vitamin B3Vitamin B3 | +185.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +104900% |
| Contains more Vitamin B2Vitamin B2 | +400% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +205.6% |
| Contains more FatsFats | +21.4% |
| Contains more CarbsCarbs | +764.1% |
| Contains more WaterWater | +39.7% |
| Contains more OtherOther | +121.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 127kcal | 21kcal |
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| Protein | 5.5g | 1.8g |
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| Fats | 0.85g | 0.7g |
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| Vitamin C | 0mg | 35mg |
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| Net carbs | 22.54g | 3.06g |
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| Carbs | 26.44g | 3.06g |
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| Magnesium | 49mg | 52mg |
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| Calcium | 10mg | 93mg |
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| Potassium | 143mg | 470mg |
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| Iron | 1.67mg | 3.3mg |
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| Fiber | 3.9g |
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| Copper | 0.215mg | 0.13mg |
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| Zinc | 1.25mg | 0.2mg |
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| Starch | 19.57g |
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| Phosphorus | 150mg | 53mg |
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| Sodium | 5mg | 80mg |
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| Vitamin A | 4IU | 4200IU |
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| Vitamin A RAE | 0µg | 210µg |
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| Vitamin E | 0.26mg |
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| Manganese | 1.091mg | 0.349mg |
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| Selenium | 4µg | 0.9µg |
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| Vitamin B1 | 0.103mg | 0.06mg |
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| Vitamin B2 | 0.03mg | 0.15mg |
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| Vitamin B3 | 2.57mg | 0.9mg |
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| Vitamin B5 | 0.041mg |
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| Vitamin B6 | 0.08mg | 0.084mg |
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| Folate | 13µg | 13µg | |
| Saturated Fat | 0.17g |
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| Monounsaturated Fat | 0.211g |
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| Polyunsaturated fat | 0.109g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
9%
36%
Minerals Daily Need Coverage Score
45%
36%
Comparison summary
Which food contains less Sodium?
Spelt contains less Sodium (difference - 75mg)
Which food is lower in Saturated Fat?
Spelt is lower in Saturated Fat (difference - 0.17g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 63)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.