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  6. Teff vs. Borage

Teff vs. Borage — In-Depth Nutrition Comparison

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A recap on the differences between teff and borage

  • Teff has more manganese, copper, iron, phosphorus, magnesium, zinc, vitamin B6, vitamin B1, and vitamin B5; however, borage is higher in vitamin A.
  • Teff covers your daily manganese needs 387% more than borage.
  • Borage contains 23 times less vitamin B5 than teff. Teff contains 0.942mg of vitamin B5, while borage contains 0.041mg.

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

Infographic

Teff 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.
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%
Borage
Borage
1
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 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%
Contains more PotassiumPotassium +10.1%

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.
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%
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 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%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Teff Borage DV% diff.
Manganese 9.24mg 0.349mg 387%
Copper 0.81mg 0.13mg 76%
Iron 7.63mg 3.3mg 54%
Phosphorus 429mg 53mg 54%
Vitamin C 35mg 39%
Fiber 8g 32%
Magnesium 184mg 52mg 31%
Zinc 3.63mg 0.2mg 31%
Vitamin B6 0.482mg 0.084mg 31%
Vitamin B1 0.39mg 0.06mg 28%
Protein 13.3g 1.8g 23%
Carbs 73.13g 3.06g 23%
Vitamin A 0µg 210µg 23%
Vitamin B5 0.942mg 0.041mg 18%
Calories 367kcal 21kcal 17%
Starch 36.56g 15%
Vitamin B3 3.363mg 0.9mg 15%
Calcium 180mg 93mg 9%
Vitamin B2 0.27mg 0.15mg 9%
Selenium 4.4µg 0.9µg 6%
Polyunsaturated fat 1.071g 0.109g 6%
Fats 2.38g 0.7g 3%
Sodium 12mg 80mg 3%
Folate 13µg 3%
Vitamin K 1.9µg 2%
Choline 13.1mg 2%
Potassium 427mg 470mg 1%
Vitamin E 0.08mg 1%
Saturated fat 0.449g 0.17g 1%
Monounsaturated fat 0.589g 0.211g 1%
Fructose 0.47g 1%
Protein per 100 calories 3.6g 8.6g N/A
Calories per 10 g protein 276kcal 117kcal N/A
Weight per 100 calories 27g 476g N/A
Unsaturated / Saturated Fat ratio 3.7 1.9 N/A
Net carbs 65.13g 3.06g 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
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
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
Contains more ProteinProtein +638.9%
Contains more FatsFats +240%
Contains more CarbsCarbs +2289.9%
Contains more OtherOther +64.6%
Contains more WaterWater +954.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +179.1%
Contains more Poly. FatPolyunsaturated fat +882.6%
Contains less Sat. FatSaturated fat -62.1%

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