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  6. Borage vs. Teff

Borage vs. Teff — In-Depth Nutrition Comparison

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A recap on the differences between borage and teff

  • Borage has more vitamin A; however, teff is higher in manganese, copper, iron, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, and vitamin B5.
  • Teff covers your daily manganese needs 387% more than borage.
  • Teff contains 467 times less vitamin A than borage. Borage contains 4200 IU of vitamin A, while teff contains 9 IU.

Food varieties used in this article are Borage, raw and Teff, uncooked.

Infographic

Borage vs Teff 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
0
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%
Teff
Teff
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +253.8%
Contains more CalciumCalcium +93.5%
Contains more IronIron +131.2%
Contains more CopperCopper +523.1%
Contains more ZincZinc +1715%
Contains more PhosphorusPhosphorus +709.4%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +2547.6%
Contains more SeleniumSelenium +388.9%
~equal in Potassium ~427mg

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%
Teff
Teff
7
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +273.7%
Contains more Vitamin B5Vitamin B5 +2197.6%
Contains more Vitamin B6Vitamin B6 +473.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Borage Teff DV% diff.
Manganese 0.349mg 9.24mg 387%
Copper 0.13mg 0.81mg 76%
Iron 3.3mg 7.63mg 54%
Phosphorus 53mg 429mg 54%
Vitamin C 35mg 39%
Fiber 8g 32%
Magnesium 52mg 184mg 31%
Zinc 0.2mg 3.63mg 31%
Vitamin B6 0.084mg 0.482mg 31%
Vitamin B1 0.06mg 0.39mg 28%
Protein 1.8g 13.3g 23%
Carbs 3.06g 73.13g 23%
Vitamin A 210µg 0µg 23%
Vitamin B5 0.041mg 0.942mg 18%
Calories 21kcal 367kcal 17%
Starch 36.56g 15%
Vitamin B3 0.9mg 3.363mg 15%
Calcium 93mg 180mg 9%
Vitamin B2 0.15mg 0.27mg 9%
Selenium 0.9µg 4.4µg 6%
Polyunsaturated fat 0.109g 1.071g 6%
Fats 0.7g 2.38g 3%
Sodium 80mg 12mg 3%
Folate 13µg 3%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Potassium 470mg 427mg 1%
Vitamin E 0.08mg 1%
Saturated fat 0.17g 0.449g 1%
Monounsaturated fat 0.211g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 8.6g 3.6g N/A
Calories per 10 g protein 117kcal 276kcal N/A
Weight per 100 calories 476g 27g N/A
Unsaturated / Saturated Fat ratio 1.9 3.7 N/A
Net carbs 3.06g 65.13g N/A
Sugar 1.84g N/A
Tryptophan 0.139mg 0%
Threonine 0.51mg 0%
Isoleucine 0.501mg 0%
Leucine 1.068mg 0%
Lysine 0.376mg 0%
Methionine 0.428mg 0%
Phenylalanine 0.698mg 0%
Valine 0.686mg 0%
Histidine 0.301mg 0%
Omega-3 - ALA 0.135g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
1
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +954.4%
Contains more ProteinProtein +638.9%
Contains more FatsFats +240%
Contains more CarbsCarbs +2289.9%
Contains more OtherOther +64.6%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +179.1%
Contains more Poly. FatPolyunsaturated fat +882.6%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.