Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Welsh onion vs. Borage — In-Depth Nutrition Comparison

Compare

What are the main differences between welsh onion and borage?

  • Welsh onion has less vitamin A, iron, manganese, vitamin C, potassium, calcium, magnesium, and copper than borage.
  • Borage's daily need coverage for vitamin A is 61% higher.

We used Onions, welsh, raw and Borage, raw types in this comparison.

Infographic

Welsh 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Borage
7
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 ZincZinc +160%
Contains less SodiumSodium -78.8%
Contains more MagnesiumMagnesium +126.1%
Contains more CalciumCalcium +416.7%
Contains more PotassiumPotassium +121.7%
Contains more IronIron +170.5%
Contains more CopperCopper +85.7%
Contains more ManganeseManganese +154.7%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~53mg

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.
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Borage
6
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 B5Vitamin B5 +312.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +29.6%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B6Vitamin B6 +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Borage DV% diff.
Vitamin K 193.4µg 161%
Iron 1.22mg 3.3mg 26%
Vitamin A 210µg 23%
Fiber 2.4g 10%
Manganese 0.137mg 0.349mg 9%
Vitamin C 27mg 35mg 9%
Calcium 18mg 93mg 8%
Potassium 212mg 470mg 8%
Magnesium 23mg 52mg 7%
Copper 0.07mg 0.13mg 7%
Vitamin B2 0.09mg 0.15mg 5%
Vitamin B3 0.4mg 0.9mg 3%
Vitamin E 0.51mg 3%
Zinc 0.52mg 0.2mg 3%
Vitamin B5 0.169mg 0.041mg 3%
Sodium 17mg 80mg 3%
Calories 34kcal 21kcal 1%
Folate 16µg 13µg 1%
Choline 5.3mg 1%
Vitamin B6 0.072mg 0.084mg 1%
Vitamin B1 0.05mg 0.06mg 1%
Selenium 0.6µg 0.9µg 1%
Phosphorus 49mg 53mg 1%
Carbs 6.5g 3.06g 1%
Protein 1.9g 1.8g 0%
Fats 0.4g 0.7g 0%
Net carbs 4.1g 3.06g N/A
Sugar 2.18g N/A
Saturated fat 0.067g 0.17g 0%
Monounsaturated fat 0.056g 0.211g 0%
Polyunsaturated fat 0.156g 0.109g 0%
Tryptophan 0.021mg 0%
Threonine 0.074mg 0%
Isoleucine 0.081mg 0%
Leucine 0.113mg 0%
Lysine 0.095mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.061mg 0%
Valine 0.084mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Borage
3
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more CarbsCarbs +112.4%
Contains more FatsFats +75%
Contains more OtherOther +105.7%
~equal in Protein ~1.8g
~equal in Water ~93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Borage
1
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +43.1%
Contains more Mono. FatMonounsaturated fat +276.8%

People also compare

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.