Wheat vs. Borage — In-Depth Nutrition Comparison

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Important differences between wheat and borage

Wheat has more selenium, manganese, zinc, phosphorus, protein, vitamin B3, and copper; however, borage has more iron, vitamin B2, and potassium.
Wheat's daily need coverage for selenium is 56% more.
Wheat has 9 times more zinc than borage. Wheat has 1.84mg of zinc, while borage has 0.2mg.

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

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

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.

Wheat

Borage

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

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+400%
Contains more Vitamin B5Vitamin B5	+∞%
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%