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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 A, vitamin C, iron, potassium, and vitamin B2.
  • Daily need coverage for vitamin A for borage is 84% 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

Spelt 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.
Spelt
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Borage
3
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 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%
~equal in Magnesium ~52mg

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.
Spelt
3
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 0% 0% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Borage
4
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 B1Vitamin B1 +71.7%
Contains more Vitamin B3Vitamin B3 +185.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.084mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~13µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Spelt Borage DV% diff.
Vitamin C 0mg 35mg 39%
Manganese 1.091mg 0.349mg 32%
Vitamin A 0µg 210µg 23%
Iron 1.67mg 3.3mg 20%
Fiber 3.9g 16%
Phosphorus 150mg 53mg 14%
Vitamin B3 2.57mg 0.9mg 10%
Potassium 143mg 470mg 10%
Zinc 1.25mg 0.2mg 10%
Vitamin B2 0.03mg 0.15mg 9%
Copper 0.215mg 0.13mg 9%
Carbs 26.44g 3.06g 8%
Calcium 10mg 93mg 8%
Starch 19.57g 8%
Protein 5.5g 1.8g 7%
Selenium 4µg 0.9µg 6%
Calories 127kcal 21kcal 5%
Vitamin B1 0.103mg 0.06mg 4%
Sodium 5mg 80mg 3%
Vitamin E 0.26mg 2%
Magnesium 49mg 52mg 1%
Vitamin B5 0.041mg 1%
Saturated fat 0.17g 1%
Monounsaturated fat 0.211g 1%
Polyunsaturated fat 0.109g 1%
Fats 0.85g 0.7g 0%
Net carbs 22.54g 3.06g N/A
Vitamin B6 0.08mg 0.084mg 0%
Folate 13µg 13µg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Borage
2
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
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%

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.