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  6. Borage vs. Bulgur

Borage vs. Bulgur — In-Depth Nutrition Comparison

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What are the main differences between borage and bulgur?

  • Borage is richer in vitamin A, vitamin C, iron, potassium, vitamin B2, calcium, and copper, yet bulgur is richer in manganese and vitamin B5.
  • Borage's daily need coverage for vitamin A is 84% higher.

We used Borage, raw and Bulgur, cooked types in this comparison.

Infographic

Borage vs Bulgur 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.
Borage
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%
Bulgur
Bulgur
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3% 6% 36% 25% 16% 17% 0.65% 79% 3.3%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +830%
Contains more PotassiumPotassium +591.2%
Contains more IronIron +243.8%
Contains more CopperCopper +73.3%
Contains more PhosphorusPhosphorus +32.5%
Contains more SeleniumSelenium +50%
Contains more ZincZinc +185%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +74.5%

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.
Borage
Borage
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 117% 0% 70% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8%
Bulgur
Bulgur
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +435.7%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B5Vitamin B5 +739%
Contains more FolateFolate +38.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.057mg
~equal in Vitamin B6 ~0.083mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Borage Bulgur DV% diff.
Vitamin C 35mg 0mg 39%
Iron 3.3mg 0.96mg 29%
Vitamin A 210µg 0µg 23%
Fiber 4.5g 18%
Potassium 470mg 68mg 12%
Manganese 0.349mg 0.609mg 11%
Vitamin B2 0.15mg 0.028mg 9%
Calcium 93mg 10mg 8%
Copper 0.13mg 0.075mg 6%
Vitamin B5 0.041mg 0.344mg 6%
Carbs 3.06g 18.58g 5%
Magnesium 52mg 32mg 5%
Calories 21kcal 83kcal 3%
Protein 1.8g 3.08g 3%
Zinc 0.2mg 0.57mg 3%
Sodium 80mg 5mg 3%
Phosphorus 53mg 40mg 2%
Fats 0.7g 0.24g 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B3 0.9mg 1mg 1%
Folate 13µg 18µg 1%
Choline 6.9mg 1%
Saturated fat 0.17g 0.042g 1%
Protein per 100 calories 8.6g 3.7g N/A
Calories per 10 g protein 117kcal 269kcal N/A
Weight per 100 calories 476g 120g N/A
Net carbs 3.06g 14.08g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Vitamin B1 0.06mg 0.057mg 0%
Vitamin B6 0.084mg 0.083mg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.211g 0.031g 0%
Polyunsaturated fat 0.109g 0.098g 0%
Tryptophan 0.048mg 0%
Threonine 0.089mg 0%
Isoleucine 0.114mg 0%
Leucine 0.208mg 0%
Lysine 0.085mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.145mg 0%
Valine 0.139mg 0%
Histidine 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bulgur
Bulgur
2
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more FatsFats +191.7%
Contains more WaterWater +19.6%
Contains more OtherOther +323.5%
Contains more ProteinProtein +71.1%
Contains more CarbsCarbs +507.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
Bulgur
Bulgur
1
25% 18% 57%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.098 g
Contains more Mono. FatMonounsaturated fat +580.6%
Contains more Poly. FatPolyunsaturated fat +11.2%
Contains less Sat. FatSaturated fat -75.3%

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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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.