Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wild rice
  5. Compare
  6. Wild rice vs. Borage

Wild rice vs. Borage — In-Depth Nutrition Comparison

Compare

Important differences between wild rice and borage

  • Wild rice has more zinc; however, borage has more vitamin A, vitamin C, iron, potassium, and calcium.
  • Borage's daily need coverage for vitamin A is 84% more.
  • Wild rice has 7 times more zinc than borage. Wild rice has 1.34mg of zinc, while borage has 0.2mg.

The food varieties used in the comparison are Wild rice, cooked and Borage, raw.

Infographic

Wild rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Borage
Borage
6
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 ZincZinc +570%
Contains more PhosphorusPhosphorus +54.7%
Contains less SodiumSodium -96.3%
Contains more MagnesiumMagnesium +62.5%
Contains more CalciumCalcium +3000%
Contains more PotassiumPotassium +365.3%
Contains more IronIron +450%
Contains more ManganeseManganese +23.8%
Contains more SeleniumSelenium +12.5%
~equal in Copper ~0.13mg

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.
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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
Borage
Borage
4
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 B3Vitamin B3 +43%
Contains more Vitamin B5Vitamin B5 +275.6%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +72.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Borage DV% diff.
Vitamin C 0mg 35mg 39%
Iron 0.6mg 3.3mg 34%
Vitamin A 0µg 210µg 23%
Potassium 101mg 470mg 11%
Zinc 1.34mg 0.2mg 10%
Calcium 3mg 93mg 9%
Fiber 1.8g 7%
Carbs 21.34g 3.06g 6%
Magnesium 32mg 52mg 5%
Vitamin B2 0.087mg 0.15mg 5%
Calories 101kcal 21kcal 4%
Protein 3.99g 1.8g 4%
Phosphorus 82mg 53mg 4%
Vitamin B6 0.135mg 0.084mg 4%
Sodium 3mg 80mg 3%
Manganese 0.282mg 0.349mg 3%
Folate 26µg 13µg 3%
Vitamin E 0.24mg 2%
Vitamin B3 1.287mg 0.9mg 2%
Vitamin B5 0.154mg 0.041mg 2%
Choline 10.2mg 2%
Fats 0.34g 0.7g 1%
Copper 0.121mg 0.13mg 1%
Vitamin B1 0.052mg 0.06mg 1%
Saturated fat 0.049g 0.17g 1%
Polyunsaturated fat 0.213g 0.109g 1%
Protein per 100 calories 4g 8.6g N/A
Calories per 10 g protein 253kcal 117kcal N/A
Weight per 100 calories 99g 476g N/A
Net carbs 19.54g 3.06g N/A
Sugar 0.73g N/A
Selenium 0.8µg 0.9µg 0%
Vitamin K 0.5µg 0%
Monounsaturated fat 0.05g 0.211g 0%
Tryptophan 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.17mg 0%
Methionine 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Borage
Borage
3
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 +121.7%
Contains more CarbsCarbs +597.4%
Contains more FatsFats +105.9%
Contains more WaterWater +25.8%
Contains more OtherOther +260%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 less Sat. FatSaturated fat -71.2%
Contains more Poly. FatPolyunsaturated fat +95.4%
Contains more Mono. FatMonounsaturated fat +322%

People also compare

Wild rice
Wild rice vs Tagliatelle
Tagliatelle
Wild rice
Wild rice vs Pasta
Pasta
Wild rice
Wild rice vs Noodles
Noodles
Borage
Borage vs Chrysanthemum
Chrysanthemum
Borage
Borage vs Safflower
Safflower
Borage
Borage vs Roman chamomile
Roman chamomile

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.