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Wheat vs. Borage — In-Depth Nutrition Comparison

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Important differences between wheat and borage

  • Wheat has more selenium, manganese, zinc, phosphorus, vitamin B3, and copper; however, borage has more vitamin A, iron, vitamin B2, and potassium.
  • Borage's daily need coverage for vitamin A is 84% more.
  • Wheat has 35 times more selenium than borage. Wheat has 31.9µg of selenium, while borage has 0.9µg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, cooked and Borage, raw.

Infographic

Wheat 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.
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +59.2%
Contains more ZincZinc +820%
Contains more PhosphorusPhosphorus +177.4%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +195.1%
Contains more SeleniumSelenium +3444.4%
Contains more CalciumCalcium +933.3%
Contains more PotassiumPotassium +186.6%
Contains more IronIron +87.5%
~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.
Wheat
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 B1Vitamin B1 +58.3%
Contains more Vitamin B3Vitamin B3 +156.1%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B6Vitamin B6 +20%
Contains more FolateFolate +18.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wheat Borage DV% diff.
Selenium 31.9µg 0.9µg 56%
Vitamin C 35mg 39%
Manganese 1.03mg 0.349mg 30%
Vitamin A 210µg 23%
Iron 1.76mg 3.3mg 19%
Fiber 4.3g 17%
Zinc 1.84mg 0.2mg 15%
Phosphorus 147mg 53mg 13%
Vitamin B3 2.305mg 0.9mg 9%
Vitamin B2 0.03mg 0.15mg 9%
Potassium 164mg 470mg 9%
Copper 0.207mg 0.13mg 9%
Carbs 27.6g 3.06g 8%
Protein 5.71g 1.8g 8%
Calcium 9mg 93mg 8%
Calories 132kcal 21kcal 6%
Sodium 8mg 80mg 3%
Vitamin B1 0.095mg 0.06mg 3%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.243g 0.109g 1%
Magnesium 48mg 52mg 1%
Vitamin B5 0.041mg 1%
Vitamin B6 0.07mg 0.084mg 1%
Folate 11µg 13µg 1%
Fats 0.83g 0.7g 0%
Net carbs 23.3g 3.06g N/A
Sugar 3.07g N/A
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.17g 0%
Monounsaturated fat 0.084g 0.211g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 +217.2%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +802%
Contains more WaterWater +42.7%
Contains more OtherOther +111.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -54.7%
Contains more Poly. FatPolyunsaturated fat +122.9%
Contains more Mono. FatMonounsaturated fat +151.2%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.