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  6. Borage vs. Quinoa

Borage vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between borage and quinoa

  • Borage has more vitamin A, vitamin C, iron, potassium, and calcium; however, quinoa is richer in phosphorus, manganese, zinc, folate, and copper.
  • Borage covers your daily vitamin A needs 84% more than quinoa.

Specific food types used in this comparison are Borage, raw and Quinoa, cooked.

Infographic

Borage vs Quinoa 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
3
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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +447.1%
Contains more PotassiumPotassium +173.3%
Contains more IronIron +121.5%
Contains more MagnesiumMagnesium +23.1%
Contains more CopperCopper +47.7%
Contains more ZincZinc +445%
Contains more PhosphorusPhosphorus +186.8%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +80.8%
Contains more SeleniumSelenium +211.1%

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
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 117% 0% 70% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8%
Quinoa
Quinoa
4
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% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +118.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B6Vitamin B6 +46.4%
Contains more FolateFolate +223.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Borage Quinoa DV% diff.
Vitamin C 35mg 0mg 39%
Iron 3.3mg 1.49mg 23%
Vitamin A 210µg 0µg 23%
Phosphorus 53mg 152mg 14%
Manganese 0.349mg 0.631mg 12%
Fiber 2.8g 11%
Potassium 470mg 172mg 9%
Calcium 93mg 17mg 8%
Zinc 0.2mg 1.09mg 8%
Copper 0.13mg 0.192mg 7%
Starch 17.63g 7%
Folate 13µg 42µg 7%
Carbs 3.06g 21.3g 6%
Polyunsaturated fat 0.109g 1.078g 6%
Calories 21kcal 120kcal 5%
Protein 1.8g 4.4g 5%
Vitamin E 0.63mg 4%
Vitamin B1 0.06mg 0.107mg 4%
Choline 23mg 4%
Magnesium 52mg 64mg 3%
Sodium 80mg 7mg 3%
Selenium 0.9µg 2.8µg 3%
Vitamin B2 0.15mg 0.11mg 3%
Vitamin B3 0.9mg 0.412mg 3%
Vitamin B6 0.084mg 0.123mg 3%
Fats 0.7g 1.92g 2%
Vitamin B5 0.041mg 1%
Monounsaturated fat 0.211g 0.528g 1%
Protein per 100 calories 8.6g 3.7g N/A
Calories per 10 g protein 117kcal 273kcal N/A
Weight per 100 calories 476g 83g N/A
Net carbs 3.06g 18.5g N/A
Sugar 0.87g N/A
Saturated fat 0.17g 0.231g 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
2
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +29.9%
Contains more OtherOther +87%
Contains more ProteinProtein +144.4%
Contains more FatsFats +174.3%
Contains more CarbsCarbs +596.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -26.4%
Contains more Mono. FatMonounsaturated fat +150.2%
Contains more Poly. FatPolyunsaturated fat +889%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.