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  6. Wild rice vs. Borage

Wild rice vs. Borage — In-Depth Nutrition Comparison

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Important differences between Wild rice and Borage

  • Wild rice has more Zinc, however, Borage has more Vitamin C, Iron, Vitamin A RAE, Potassium, and Calcium.
  • Borage's daily need coverage for Vitamin C is 39% more.
  • Wild rice has 7 times more Zinc than Borage. Wild rice has 1.34mg of Zinc, while Borage has 0.2mg.

The food varieties used in the comparison are Wild rice, cooked and Borage, raw.

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Borage
Borage
6
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 +570%
Contains more PhosphorusPhosphorus +54.7%
Contains less SodiumSodium -96.3%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +3000%
Contains more PotassiumPotassium +365.3%
Contains more IronIron +450%
Contains more ManganeseManganese +23.8%
Contains more SeleniumSelenium +12.5%
~equal in Copper ~0.13mg

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 0% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Borage
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% 252% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +275.6%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +139900%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +72.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Borage
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 ProteinProtein +121.7%
Contains more CarbsCarbs +597.4%
Contains more FatsFats +105.9%
Contains more WaterWater +25.8%
Contains more OtherOther +260%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Borage
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 -71.2%
Contains more Poly. FatPolyunsaturated fat +95.4%
Contains more Mono. FatMonounsaturated Fat +322%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Borage Opinion
Calories 101kcal 21kcal Wild rice
Protein 3.99g 1.8g Wild rice
Fats 0.34g 0.7g Borage
Vitamin C 0mg 35mg Borage
Net carbs 19.54g 3.06g Wild rice
Carbs 21.34g 3.06g Wild rice
Magnesium 32mg 52mg Borage
Calcium 3mg 93mg Borage
Potassium 101mg 470mg Borage
Iron 0.6mg 3.3mg Borage
Sugar 0.73g Borage
Fiber 1.8g Wild rice
Copper 0.121mg 0.13mg Borage
Zinc 1.34mg 0.2mg Wild rice
Phosphorus 82mg 53mg Wild rice
Sodium 3mg 80mg Wild rice
Vitamin A 3IU 4200IU Borage
Vitamin A RAE 0µg 210µg Borage
Vitamin E 0.24mg Wild rice
Manganese 0.282mg 0.349mg Borage
Selenium 0.8µg 0.9µg Borage
Vitamin B1 0.052mg 0.06mg Borage
Vitamin B2 0.087mg 0.15mg Borage
Vitamin B3 1.287mg 0.9mg Wild rice
Vitamin B5 0.154mg 0.041mg Wild rice
Vitamin B6 0.135mg 0.084mg Wild rice
Vitamin K 0.5µg Wild rice
Folate 26µg 13µg Wild rice
Choline 10.2mg Wild rice
Saturated Fat 0.049g 0.17g Wild rice
Monounsaturated Fat 0.05g 0.211g Borage
Polyunsaturated fat 0.213g 0.109g Wild rice
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Borage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
10%
Wild rice
36%
Borage
Minerals Daily Need Coverage Score
21%
Wild rice
36%
Borage

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.121g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.73g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 57)
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 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.