Borage vs. Wheat — In-Depth Nutrition Comparison

Compare

Important differences between borage and wheat

Borage has more vitamin A, iron, vitamin B2, and potassium; however, wheat has more selenium, manganese, zinc, phosphorus, vitamin B3, and copper.
Borage's daily need coverage for vitamin A is 84% more.
Borage has 5 times more vitamin B2 than wheat. Borage has 0.15mg of vitamin B2, while wheat has 0.03mg.

The food varieties used in the comparison are Borage, raw and Wheat, KAMUT khorasan, cooked.

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

Wheat

Contains more CalciumCalcium	+933.3%
Contains more PotassiumPotassium	+186.6%
Contains more IronIron	+87.5%

Contains more CopperCopper	+59.2%
Contains more ZincZinc	+820%
Contains more PhosphorusPhosphorus	+177.4%
Contains less SodiumSodium	-90%
Contains more ManganeseManganese	+195.1%
Contains more SeleniumSelenium	+3444.4%

~equal in Magnesium ~48mg

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

Wheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+400%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+20%
Contains more FolateFolate	+18.2%

Contains more Vitamin B1Vitamin B1	+58.3%
Contains more Vitamin B3Vitamin B3	+156.1%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	0.9µg	31.9µg	56%
Vitamin C	35mg		39%
Manganese	0.349mg	1.03mg	30%
Vitamin A	210µg		23%
Iron	3.3mg	1.76mg	19%
Fiber		4.3g	17%
Zinc	0.2mg	1.84mg	15%
Phosphorus	53mg	147mg	13%
Potassium	470mg	164mg	9%
Copper	0.13mg	0.207mg	9%
Vitamin B2	0.15mg	0.03mg	9%
Vitamin B3	0.9mg	2.305mg	9%
Protein	1.8g	5.71g	8%
Carbs	3.06g	27.6g	8%
Calcium	93mg	9mg	8%
Calories	21kcal	132kcal	6%
Sodium	80mg	8mg	3%
Vitamin B1	0.06mg	0.095mg	3%
Vitamin E		0.24mg	2%
Magnesium	52mg	48mg	1%
Vitamin B5	0.041mg		1%
Vitamin B6	0.084mg	0.07mg	1%
Folate	13µg	11µg	1%
Polyunsaturated fat	0.109g	0.243g	1%
Protein per 100 calories	8.6g	4.3g	N/A
Calories per 10 g protein	117kcal	231kcal	N/A
Weight per 100 calories	476g	76g	N/A
Fats	0.7g	0.83g	0%
Net carbs	3.06g	23.3g	N/A
Sugar		3.07g	N/A
Trans fat	0g	0.002g	N/A
Saturated fat	0.17g	0.077g	0%
Monounsaturated fat	0.211g	0.084g	0%
Tryptophan		0.051mg	0%
Threonine		0.172mg	0%
Isoleucine		0.22mg	0%
Leucine		0.432mg	0%
Lysine		0.161mg	0%
Methionine		0.097mg	0%
Phenylalanine		0.3mg	0%
Valine		0.267mg	0%
Histidine		0.147mg	0%