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  6. Sweet onion vs. Borage

Sweet onion vs. Borage — In-Depth Nutrition Comparison

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What are the differences between Sweet onion and Borage?

  • Borage is richer than Sweet onion in Iron, Vitamin C, Vitamin A RAE, Manganese, Potassium, Magnesium, Vitamin B2, Copper, and Calcium.
  • Borage's daily need coverage for Iron is 38% more.

We used Onions, sweet, raw and Borage, raw types in this article.

Infographic

Sweet onion 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.
Sweet onion
Sweet onion
1
:
9
Borage
Borage
Contains less Sodium -90%
Contains more Calcium +365%
Contains more Iron +1169.2%
Contains more Magnesium +477.8%
Contains more Phosphorus +96.3%
Contains more Potassium +295%
Contains more Zinc +53.8%
Contains more Copper +132.1%
Contains more Manganese +359.2%
Contains more Selenium +80%
Sweet onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 10% 7% 12% 11% 2% 4% 19% 10% 3%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -90%
Contains more Calcium +365%
Contains more Iron +1169.2%
Contains more Magnesium +477.8%
Contains more Phosphorus +96.3%
Contains more Potassium +295%
Contains more Zinc +53.8%
Contains more Copper +132.1%
Contains more Manganese +359.2%
Contains more Selenium +80%

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.
Sweet onion
Sweet onion
5
:
6
Borage
Borage
Contains more Vitamin B5 +139%
Contains more Vitamin B6 +54.8%
Contains more Folate +76.9%
Contains more Vitamin A +419900%
Contains more Vitamin C +629.2%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +576.7%
Sweet onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 16% 11% 5% 3% 6% 30% 18% 0% 1%
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 B5 +139%
Contains more Vitamin B6 +54.8%
Contains more Folate +76.9%
Contains more Vitamin A +419900%
Contains more Vitamin C +629.2%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +576.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet onion
Sweet onion
1
:
4
Borage
Borage
Contains more Carbs +146.7%
Contains more Protein +125%
Contains more Fats +775%
Contains more Other +336.4%
Equal in Water - 93
Sweet onion
8% 91%
Protein: 0.8 g
Fats: 0.08 g
Carbs: 7.55 g
Water: 91.24 g
Other: 0.33 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 +146.7%
Contains more Protein +125%
Contains more Fats +775%
Contains more Other +336.4%
Equal in Water - 93

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet onion Borage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Sweet onion Borage Opinion
Net carbs 6.65g 3.06g Sweet onion
Protein 0.8g 1.8g Borage
Fats 0.08g 0.7g Borage
Carbs 7.55g 3.06g Sweet onion
Calories 32kcal 21kcal Sweet onion
Fructose 2.02g Sweet onion
Sugar 5.02g Borage
Fiber 0.9g Sweet onion
Calcium 20mg 93mg Borage
Iron 0.26mg 3.3mg Borage
Magnesium 9mg 52mg Borage
Phosphorus 27mg 53mg Borage
Potassium 119mg 470mg Borage
Sodium 8mg 80mg Sweet onion
Zinc 0.13mg 0.2mg Borage
Copper 0.056mg 0.13mg Borage
Manganese 0.076mg 0.349mg Borage
Selenium 0.5µg 0.9µg Borage
Vitamin A 1IU 4200IU Borage
Vitamin A RAE 0µg 210µg Borage
Vitamin E 0.02mg Sweet onion
Vitamin C 4.8mg 35mg Borage
Vitamin B1 0.041mg 0.06mg Borage
Vitamin B2 0.02mg 0.15mg Borage
Vitamin B3 0.133mg 0.9mg Borage
Vitamin B5 0.098mg 0.041mg Sweet onion
Vitamin B6 0.13mg 0.084mg Sweet onion
Folate 23µg 13µg Sweet onion
Vitamin K 0.3µg Sweet onion
Tryptophan 0.009mg Sweet onion
Threonine 0.018mg Sweet onion
Isoleucine 0.014mg Sweet onion
Leucine 0.025mg Sweet onion
Lysine 0.033mg Sweet onion
Methionine 0.009mg Sweet onion
Phenylalanine 0.024mg Sweet onion
Valine 0.02mg Sweet onion
Histidine 0.011mg Sweet onion
Saturated Fat 0.17g Sweet onion
Monounsaturated Fat 0.211g Borage
Polyunsaturated fat 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet onion 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
7%
Sweet onion
39%
Borage
Minerals Daily Need Coverage Score
8%
Sweet onion
36%
Borage

Comparison summary

Which food contains less Sodium?
Sweet onion
Sweet onion contains less Sodium (difference - 72mg)
Which food is lower in Saturated Fat?
Sweet onion
Sweet onion is lower in Saturated Fat (difference - 0.17g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 5.02g)
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. Sweet onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170008/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.