Borage vs. Bran — In-Depth Nutrition Comparison
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What are the differences between borage and bran?
- Borage is higher in vitamin C, iron, vitamin A, potassium, vitamin B2, and calcium, yet bran is higher in manganese, selenium, phosphorus, and vitamin B1.
- Borage's daily need coverage for vitamin C is 39% more.
We used Borage, raw and Oat bran, cooked types in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +30% |
| Contains more CalciumCalcium | +830% |
| Contains more PotassiumPotassium | +410.9% |
| Contains more IronIron | +275% |
| Contains more CopperCopper | +97% |
| Contains more ZincZinc | +165% |
| Contains more PhosphorusPhosphorus | +124.5% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +176.2% |
| Contains more SeleniumSelenium | +755.6% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +341.2% |
| Contains more Vitamin B3Vitamin B3 | +525% |
| Contains more Vitamin B6Vitamin B6 | +236% |
| Contains more FolateFolate | +116.7% |
| Contains more Vitamin B1Vitamin B1 | +166.7% |
| Contains more Vitamin B5Vitamin B5 | +429.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 35mg | 0mg | 39% |
| Iron | 3.3mg | 0.88mg | 30% |
| Manganese | 0.349mg | 0.964mg | 27% |
| Vitamin A | 210µg | 0µg | 23% |
| Selenium | 0.9µg | 7.7µg | 12% |
| Potassium | 470mg | 92mg | 11% |
| Fiber | 2.6g | 10% | |
| Phosphorus | 53mg | 119mg | 9% |
| Vitamin B2 | 0.15mg | 0.034mg | 9% |
| Calcium | 93mg | 10mg | 8% |
| Vitamin B1 | 0.06mg | 0.16mg | 8% |
| Copper | 0.13mg | 0.066mg | 7% |
| Vitamin B3 | 0.9mg | 0.144mg | 5% |
| Vitamin B6 | 0.084mg | 0.025mg | 5% |
| Vitamin B5 | 0.041mg | 0.217mg | 4% |
| Protein | 1.8g | 3.21g | 3% |
| Carbs | 3.06g | 11.44g | 3% |
| Magnesium | 52mg | 40mg | 3% |
| Zinc | 0.2mg | 0.53mg | 3% |
| Sodium | 80mg | 1mg | 3% |
| Folate | 13µg | 6µg | 2% |
| Polyunsaturated fat | 0.109g | 0.339g | 2% |
| Calories | 21kcal | 40kcal | 1% |
| Protein per 100 calories | 8.6g | 8g | N/A |
| Calories per 10 g protein | 117kcal | 125kcal | N/A |
| Weight per 100 calories | 476g | 250g | N/A |
| Fats | 0.7g | 0.86g | 0% |
| Net carbs | 3.06g | 8.84g | N/A |
| Saturated fat | 0.17g | 0.163g | 0% |
| Monounsaturated fat | 0.211g | 0.291g | 0% |
| Tryptophan | 0.057mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.235mg | 0% | |
| Lysine | 0.13mg | 0% | |
| Methionine | 0.057mg | 0% | |
| Phenylalanine | 0.155mg | 0% | |
| Valine | 0.165mg | 0% | |
| Histidine | 0.07mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +78.3% |
| Contains more FatsFats | +22.9% |
| Contains more CarbsCarbs | +273.9% |
~equal in
Water
~84g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37.9% |
| Contains more Poly. FatPolyunsaturated fat | +211% |
~equal in
Saturated fat
~0.163g
