Wheat vs. Borage — In-Depth Nutrition Comparison

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Important differences between wheat and borage

Wheat has more selenium, manganese, zinc, phosphorus, vitamin B3, and copper; however, borage has more vitamin A, iron, vitamin B2, and potassium.
Borage's daily need coverage for vitamin A is 84% more.
Wheat has 35 times more selenium than borage. Wheat has 31.9µg of selenium, while borage has 0.9µg.

The food varieties used in the comparison are Wheat, KAMUT khorasan, 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.

Wheat

Borage

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%

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

~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.

Wheat

Borage

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+58.3%
Contains more Vitamin B3Vitamin B3	+156.1%

Contains more Vitamin B2Vitamin B2	+400%
Contains more Vitamin B6Vitamin B6	+20%
Contains more FolateFolate	+18.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	31.9µg	0.9µg	56%
Vitamin C		35mg	39%
Manganese	1.03mg	0.349mg	30%
Vitamin A		210µg	23%
Iron	1.76mg	3.3mg	19%
Fiber	4.3g		17%
Zinc	1.84mg	0.2mg	15%
Phosphorus	147mg	53mg	13%
Potassium	164mg	470mg	9%
Copper	0.207mg	0.13mg	9%
Vitamin B2	0.03mg	0.15mg	9%
Vitamin B3	2.305mg	0.9mg	9%
Protein	5.71g	1.8g	8%
Carbs	27.6g	3.06g	8%
Calcium	9mg	93mg	8%
Calories	132kcal	21kcal	6%
Sodium	8mg	80mg	3%
Vitamin B1	0.095mg	0.06mg	3%
Vitamin E	0.24mg		2%
Magnesium	48mg	52mg	1%
Vitamin B5		0.041mg	1%
Vitamin B6	0.07mg	0.084mg	1%
Folate	11µg	13µg	1%
Polyunsaturated fat	0.243g	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	76g	476g	N/A
Fats	0.83g	0.7g	0%
Net carbs	23.3g	3.06g	N/A
Sugar	3.07g		N/A
Trans fat	0.002g	0g	N/A
Saturated fat	0.077g	0.17g	0%
Monounsaturated fat	0.084g	0.211g	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%