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 C, vitamin A, iron, potassium, and vitamin B2.
Daily need coverage for vitamin C for borage is 39% 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Contains more Vitamin B5Vitamin B5	+∞%

~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%