Side-by-Side Comparison
Essential Vitamins & Minerals
Vitamin B2 (Riboflavin) vs. Vitamin B9 (Folate & Folic Acid)
Comparing 2 standards across 9 specifications. 9 key differences identified.
Comparing:
Vitamin B2 (Riboflavin)
Vitamin B9 (Folate & Folic Acid)
Vitamin B2 is an essential water-soluble isoalloxazine vitamin serving as the core structural component of Flavin Mononucleotide (FMN) and Flavin Adenine Dinucleotide (FAD) coenzymes in cellular redox respiration. Adult RDA is 1.3 mg (men) / 1.1 mg (women).
Vitamin B9 comprises natural dietary folates (polyglutamates) and synthetic folic acid (monoglutamate). Adult RDA is 400 µg DFE, with a Tolerable Upper Limit of 1,000 µg/day synthetic folic acid, essential as a single-carbon donor in thymidylate DNA synthesis and neural tube closure.
Specification Comparison Table
9 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Water-Soluble Isoalloxazine Vitamin | Water-Soluble Pteroylglutamate Vitamin |
|
Adult RDA / RDI
|
1.3 mg / day (Men) / 1.1 mg / day (Women) | 400 µg DFE / day (600 µg DFE pregnancy / prevents neural tube defects) |
|
Tolerable Upper Limit (UL)
|
None Established (Saturates intestinal absorption at ~27mg; excreted as harmless bright yellow urine) | 1,000 µg / day (Synthetic folic acid only; masks B12 deficiency neuropathy) |
|
Chemical Forms
|
Riboflavin, Riboflavin-5'-Phosphate (FMN), Flavin Adenine Dinucleotide (FAD) | (6S)-5-Methyltetrahydrofolate (5-MTHF, active circulating form), Tetrahydrofolate (THF), Folic Acid (Pteroylmonoglutamic acid, synthetic) |
|
Primary Biological Function
|
Complex I and Complex II mitochondrial electron transport chain cytochromes, Glutathione Reductase, B6/Folate activation | 1-Carbon transfer reactions, dUMP -> dTMP methylation (Thymidine DNA synthesis), Methionine-Homocysteine cycle, Erythropoiesis |
|
Deficiency Condition
|
Ariboflavinosis (Angular cheilitis / cracked lip corners, glossitis / magenta tongue, seborrheic dermatitis) | Neural Tube Defects (Spina bifida, anencephaly in fetuses), Megaloblastic Macrocytic Anemia, Elevated Homocysteine |
|
Top Whole Food Sources
|
Beef Liver, Dairy Milk, Greek Yogurt, Eggs, Almonds, Portobello Mushrooms, Spinach | Beef Liver, Spinach, Asparagus, Brussels Sprouts, Roman Lentils, Chickpeas, Fortified Flours |
|
Photodegradation Vulnerability
|
Extremely light-sensitive (dairy milk stored in clear glass loses 50% riboflavin within 2 hours of sunlight exposure) | — |
|
MTHFR Genetic Polymorphism
|
— | Homozygous MTHFR C677T variant reduces folate reduction activity by ~70%, benefiting from direct 5-MTHF supplementation |
Other Alternatives to Compare
Compare Vitamin B2 (Riboflavin) vs. Calcium (Elemental Ca) →
Compare Vitamin B2 (Riboflavin) vs. Iodine (Elemental I) →
Compare Vitamin B2 (Riboflavin) vs. Iron (Heme & Non-Heme) →
Compare Vitamin B2 (Riboflavin) vs. Magnesium (Elemental Mg) →
Compare Vitamin B2 (Riboflavin) vs. Potassium (Elemental K) →
Compare Vitamin B2 (Riboflavin) vs. Selenium (Elemental Se) →
Compare Vitamin B2 (Riboflavin) vs. Sodium (Elemental Na) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin A (Retinol & Beta-Carotene) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin B1 (Thiamine) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin B12 (Cobalamin) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin B3 (Niacin / Nicotinic Acid & Nicotinamide) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin B5 (Pantothenic Acid) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin B6 (Pyridoxal 5'-Phosphate / PLP) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin B7 (Biotin / Vitamin H) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin C (L-Ascorbic Acid) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin D3 (Cholecalciferol) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin E (d-Alpha-Tocopherol) →
Compare Vitamin B2 (Riboflavin) vs. Vitamin K1 (Phylloquinone) →
Compare Vitamin B2 (Riboflavin) vs. Zinc (Elemental Zn) →