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  6. Spirulina vs. Borage

Spirulina vs. Borage — In-Depth Nutrition Comparison

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How are Spirulina and Borage different?

  • Spirulina is higher in Copper, Vitamin B2, and Vitamin B1, however, Borage is richer in Vitamin C, Vitamin A RAE, Potassium, Calcium, Magnesium, Manganese, and Iron.
  • Daily need coverage for Copper from Spirulina is 52% higher.
  • Spirulina contains 4 times more Vitamin B1 than Borage. While Spirulina contains 0.222mg of Vitamin B1, Borage contains only 0.06mg.

Seaweed, spirulina, raw and Borage, raw are the varieties used in this article.

Infographic

Spirulina 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.
Spirulina
Spirulina
1
:
8
Borage
Borage
Contains more Copper +359.2%
Contains more Calcium +675%
Contains more Iron +18.3%
Contains more Magnesium +173.7%
Contains more Phosphorus +381.8%
Contains more Potassium +270.1%
Contains less Sodium -18.4%
Contains more Manganese +87.6%
Contains more Selenium +28.6%
Equal in Zinc - 0.2
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Copper +359.2%
Contains more Calcium +675%
Contains more Iron +18.3%
Contains more Magnesium +173.7%
Contains more Phosphorus +381.8%
Contains more Potassium +270.1%
Contains less Sodium -18.4%
Contains more Manganese +87.6%
Contains more Selenium +28.6%
Equal in Zinc - 0.2

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.
Spirulina
Spirulina
6
:
4
Borage
Borage
Contains more Vitamin B1 +270%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +692.7%
Contains more Vitamin A +7400%
Contains more Vitamin C +3788.9%
Contains more Vitamin B6 +147.1%
Contains more Folate +44.4%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 +270%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +32.9%
Contains more Vitamin B5 +692.7%
Contains more Vitamin A +7400%
Contains more Vitamin C +3788.9%
Contains more Vitamin B6 +147.1%
Contains more Folate +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
1
:
4
Borage
Borage
Contains more Protein +228.9%
Contains more Fats +79.5%
Contains more Carbs +26.4%
Contains more Other +140%
Equal in Water - 93
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 Protein +228.9%
Contains more Fats +79.5%
Contains more Carbs +26.4%
Contains more Other +140%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Borage
Borage
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +520.6%
Equal in Polyunsaturated fat - 0.109
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +520.6%
Equal in Polyunsaturated fat - 0.109

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Borage Opinion
Net carbs 2.02g 3.06g Borage
Protein 5.92g 1.8g Spirulina
Fats 0.39g 0.7g Borage
Carbs 2.42g 3.06g Borage
Calories 26kcal 21kcal Spirulina
Sugar 0.3g Borage
Fiber 0.4g Spirulina
Calcium 12mg 93mg Borage
Iron 2.79mg 3.3mg Borage
Magnesium 19mg 52mg Borage
Phosphorus 11mg 53mg Borage
Potassium 127mg 470mg Borage
Sodium 98mg 80mg Borage
Zinc 0.2mg 0.2mg
Copper 0.597mg 0.13mg Spirulina
Manganese 0.186mg 0.349mg Borage
Selenium 0.7µg 0.9µg Borage
Vitamin A 56IU 4200IU Borage
Vitamin A RAE 3µg 210µg Borage
Vitamin E 0.49mg Spirulina
Vitamin C 0.9mg 35mg Borage
Vitamin B1 0.222mg 0.06mg Spirulina
Vitamin B2 0.342mg 0.15mg Spirulina
Vitamin B3 1.196mg 0.9mg Spirulina
Vitamin B5 0.325mg 0.041mg Spirulina
Vitamin B6 0.034mg 0.084mg Borage
Folate 9µg 13µg Borage
Vitamin K 2.5µg Spirulina
Tryptophan 0.096mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg Spirulina
Methionine 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.135g 0.17g Spirulina
Monounsaturated Fat 0.034g 0.211g Borage
Polyunsaturated fat 0.106g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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
18%
Spirulina
39%
Borage
Minerals Daily Need Coverage Score
38%
Spirulina
36%
Borage

Comparison summary

Which food is lower in Saturated Fat?
Spirulina
Spirulina is lower in Saturated Fat (difference - 0.035g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Borage
Borage contains less Sodium (difference - 18mg)
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 ($)
Which food is richer in vitamins?
?
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.

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.