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  6. Winter squash vs. Borage

Winter squash vs. Borage — In-Depth Nutrition Comparison

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What are the differences between Winter squash and Borage?

  • Winter squash is higher in Vitamin B6, and Vitamin A RAE, yet Borage is higher in Iron, Vitamin C, Magnesium, Calcium, Manganese, Potassium, Vitamin B2, and Copper.
  • Borage's daily need coverage for Iron is 36% more.
  • Winter squash has 2 times more Vitamin B6 than Borage. While Winter squash has 0.161mg of Vitamin B6, Borage has only 0.084mg.

We used Squash, winter, all varieties, cooked, baked, without salt and Borage, raw types in this article.

Infographic

Winter squash 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.
Winter squash
Winter squash
2
:
8
Borage
Borage
Contains less Sodium -98.8%
Contains more Calcium +322.7%
Contains more Iron +650%
Contains more Magnesium +300%
Contains more Phosphorus +178.9%
Contains more Potassium +95%
Contains more Copper +58.5%
Contains more Manganese +86.6%
Contains more Selenium +125%
Equal in Zinc - 0.2
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 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 -98.8%
Contains more Calcium +322.7%
Contains more Iron +650%
Contains more Magnesium +300%
Contains more Phosphorus +178.9%
Contains more Potassium +95%
Contains more Copper +58.5%
Contains more Manganese +86.6%
Contains more Selenium +125%
Equal in Zinc - 0.2

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.
Winter squash
Winter squash
6
:
4
Borage
Borage
Contains more Vitamin A +24.4%
Contains more Vitamin B5 +470.7%
Contains more Vitamin B6 +91.7%
Contains more Folate +53.8%
Contains more Vitamin C +264.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +123.9%
Contains more Vitamin B3 +81.8%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 A +24.4%
Contains more Vitamin B5 +470.7%
Contains more Vitamin B6 +91.7%
Contains more Folate +53.8%
Contains more Vitamin C +264.6%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +123.9%
Contains more Vitamin B3 +81.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
4
Borage
Borage
Contains more Carbs +189.2%
Contains more Protein +102.2%
Contains more Fats +100%
Contains more Other +105.7%
Equal in Water - 93
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +189.2%
Contains more Protein +102.2%
Contains more Fats +100%
Contains more Other +105.7%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Borage
Borage
Contains less Saturated Fat -57.6%
Contains more Polyunsaturated fat +34.9%
Contains more Monounsaturated Fat +711.5%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -57.6%
Contains more Polyunsaturated fat +34.9%
Contains more Monounsaturated Fat +711.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash 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 Winter squash Borage Opinion
Net carbs 6.05g 3.06g Winter squash
Protein 0.89g 1.8g Borage
Fats 0.35g 0.7g Borage
Carbs 8.85g 3.06g Winter squash
Calories 37kcal 21kcal Winter squash
Sugar 3.3g Borage
Fiber 2.8g Winter squash
Calcium 22mg 93mg Borage
Iron 0.44mg 3.3mg Borage
Magnesium 13mg 52mg Borage
Phosphorus 19mg 53mg Borage
Potassium 241mg 470mg Borage
Sodium 1mg 80mg Winter squash
Zinc 0.22mg 0.2mg Winter squash
Copper 0.082mg 0.13mg Borage
Manganese 0.187mg 0.349mg Borage
Selenium 0.4µg 0.9µg Borage
Vitamin A 5223IU 4200IU Winter squash
Vitamin A RAE 261µg 210µg Winter squash
Vitamin E 0.12mg Winter squash
Vitamin C 9.6mg 35mg Borage
Vitamin B1 0.016mg 0.06mg Borage
Vitamin B2 0.067mg 0.15mg Borage
Vitamin B3 0.495mg 0.9mg Borage
Vitamin B5 0.234mg 0.041mg Winter squash
Vitamin B6 0.161mg 0.084mg Winter squash
Folate 20µg 13µg Winter squash
Vitamin K 4.4µg Winter squash
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.17g Winter squash
Monounsaturated Fat 0.026g 0.211g Borage
Polyunsaturated fat 0.147g 0.109g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
39%
Borage
Minerals Daily Need Coverage Score
12%
Winter squash
36%
Borage

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.098g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 3.3g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 13)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.