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  6. Bulgur vs. Borage

Bulgur vs. Borage — In-Depth Nutrition Comparison

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What are the main differences between bulgur and borage?

  • Bulgur is richer in manganese and vitamin B5, yet borage is richer in vitamin A, vitamin C, iron, potassium, vitamin B2, calcium, and copper.
  • Borage's daily need coverage for vitamin A is 84% higher.
  • Bulgur has 8 times more vitamin B5 than borage. Bulgur has 0.344mg of vitamin B5, while borage has 0.041mg.

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

Infographic

Bulgur vs Borage 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.
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%
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%
Contains more ZincZinc +185%
Contains less SodiumSodium -93.8%
Contains more ManganeseManganese +74.5%
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%

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.
Bulgur
Bulgur
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% 0.2% 14% 6.5% 19% 21% 19% 0% 1.3% 14%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +739%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +38.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +435.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B6 ~0.084mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bulgur Borage DV% diff.
Vitamin C 0mg 35mg 39%
Iron 0.96mg 3.3mg 29%
Vitamin A 0µg 210µg 23%
Fiber 4.5g 18%
Potassium 68mg 470mg 12%
Manganese 0.609mg 0.349mg 11%
Vitamin B2 0.028mg 0.15mg 9%
Calcium 10mg 93mg 8%
Copper 0.075mg 0.13mg 6%
Vitamin B5 0.344mg 0.041mg 6%
Carbs 18.58g 3.06g 5%
Magnesium 32mg 52mg 5%
Calories 83kcal 21kcal 3%
Protein 3.08g 1.8g 3%
Zinc 0.57mg 0.2mg 3%
Sodium 5mg 80mg 3%
Phosphorus 40mg 53mg 2%
Fats 0.24g 0.7g 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B3 1mg 0.9mg 1%
Folate 18µg 13µg 1%
Choline 6.9mg 1%
Saturated fat 0.042g 0.17g 1%
Protein per 100 calories 3.7g 8.6g N/A
Calories per 10 g protein 269kcal 117kcal N/A
Weight per 100 calories 120g 476g N/A
Net carbs 14.08g 3.06g N/A
Sugar 0.1g N/A
Vitamin E 0.01mg 0%
Vitamin B1 0.057mg 0.06mg 0%
Vitamin B6 0.083mg 0.084mg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.031g 0.211g 0%
Polyunsaturated fat 0.098g 0.109g 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
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
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
Contains more ProteinProtein +71.1%
Contains more CarbsCarbs +507.2%
Contains more FatsFats +191.7%
Contains more WaterWater +19.6%
Contains more OtherOther +323.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -75.3%
Contains more Mono. FatMonounsaturated fat +580.6%
Contains more Poly. FatPolyunsaturated fat +11.2%

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