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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 A, vitamin C, iron, potassium, and calcium.
  • Borage's daily need coverage for vitamin A is 84% 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
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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.
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
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% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Borage
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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 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 +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +72.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Borage DV% diff.
Vitamin C 0mg 35mg 39%
Iron 0.6mg 3.3mg 34%
Vitamin A 0µg 210µg 23%
Potassium 101mg 470mg 11%
Zinc 1.34mg 0.2mg 10%
Calcium 3mg 93mg 9%
Fiber 1.8g 7%
Carbs 21.34g 3.06g 6%
Vitamin B2 0.087mg 0.15mg 5%
Magnesium 32mg 52mg 5%
Protein 3.99g 1.8g 4%
Vitamin B6 0.135mg 0.084mg 4%
Phosphorus 82mg 53mg 4%
Calories 101kcal 21kcal 4%
Folate 26µg 13µg 3%
Sodium 3mg 80mg 3%
Manganese 0.282mg 0.349mg 3%
Vitamin B5 0.154mg 0.041mg 2%
Vitamin E 0.24mg 2%
Choline 10.2mg 2%
Vitamin B3 1.287mg 0.9mg 2%
Saturated fat 0.049g 0.17g 1%
Polyunsaturated fat 0.213g 0.109g 1%
Vitamin B1 0.052mg 0.06mg 1%
Fats 0.34g 0.7g 1%
Copper 0.121mg 0.13mg 1%
Net carbs 19.54g 3.06g N/A
Sugar 0.73g N/A
Selenium 0.8µg 0.9µg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.05g 0.211g 0%
Tryptophan 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.17mg 0%
Methionine 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 0%

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
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
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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%

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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. 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.