Spelt vs. Borage — In-Depth Nutrition Comparison

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The main differences between spelt and borage

Spelt has more manganese, phosphorus, vitamin B3, zinc, and copper; however, borage has more vitamin A, vitamin C, iron, potassium, and vitamin B2.
Daily need coverage for vitamin A for borage is 84% higher.
Borage has 6 times less zinc than spelt. Spelt has 1.25mg of zinc, while borage has 0.2mg.

Food types used in this article are Spelt, cooked and Borage, raw.

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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.

Spelt

Borage

Contains more CopperCopper	+65.4%
Contains more ZincZinc	+525%
Contains more PhosphorusPhosphorus	+183%
Contains less SodiumSodium	-93.8%
Contains more ManganeseManganese	+212.6%
Contains more SeleniumSelenium	+344.4%

Contains more CalciumCalcium	+830%
Contains more PotassiumPotassium	+228.7%
Contains more IronIron	+97.6%

~equal in Magnesium ~52mg

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.

Spelt

Borage

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+71.7%
Contains more Vitamin B3Vitamin B3	+185.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+400%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.084mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	35mg	39%
Manganese	1.091mg	0.349mg	32%
Vitamin A	0µg	210µg	23%
Iron	1.67mg	3.3mg	20%
Fiber	3.9g		16%
Phosphorus	150mg	53mg	14%
Potassium	143mg	470mg	10%
Zinc	1.25mg	0.2mg	10%
Vitamin B3	2.57mg	0.9mg	10%
Copper	0.215mg	0.13mg	9%
Vitamin B2	0.03mg	0.15mg	9%
Carbs	26.44g	3.06g	8%
Calcium	10mg	93mg	8%
Starch	19.57g		8%
Protein	5.5g	1.8g	7%
Selenium	4µg	0.9µg	6%
Calories	127kcal	21kcal	5%
Vitamin B1	0.103mg	0.06mg	4%
Sodium	5mg	80mg	3%
Vitamin E	0.26mg		2%
Magnesium	49mg	52mg	1%
Vitamin B5		0.041mg	1%
Saturated fat		0.17g	1%
Monounsaturated fat		0.211g	1%
Polyunsaturated fat		0.109g	1%
Protein per 100 calories	4.3g	8.6g	N/A
Calories per 10 g protein	231kcal	117kcal	N/A
Weight per 100 calories	79g	476g	N/A
Fats	0.85g	0.7g	0%
Net carbs	22.54g	3.06g	N/A
Vitamin B6	0.08mg	0.084mg	0%
Folate	13µg	13µg	0%