Wild rice vs. Borage — In-Depth Nutrition Comparison

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Important differences between wild rice and borage

Wild rice has more zinc, carbs, and protein; however, borage has more vitamin C, iron, vitamin A, potassium, and calcium.
Borage's daily need coverage for vitamin C is 39% more.
Wild rice has 7 times more carbs than borage. Wild rice has 21.34g of carbs, while borage has 3.06g.

The food varieties used in the comparison are Wild rice, 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.

Wild rice

Borage

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

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.

Wild rice

Borage

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			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%