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  6. Borage vs. Escarole

Borage vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between Borage and Escarole?

  • Borage is higher in Vitamin C, Iron, Vitamin A RAE, Magnesium, Vitamin B2, Potassium, and Vitamin B6, yet Escarole is higher in Folate, and Vitamin B5.
  • Borage's daily need coverage for Vitamin C is 35% more.
  • Borage has 5 times more Vitamin B6 than Escarole. While Borage has 0.084mg of Vitamin B6, Escarole has only 0.016mg.

We used Borage, raw and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Borage vs Escarole 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.
Borage
Borage
7
:
3
Escarole
Escarole
Contains more Calcium +102.2%
Contains more Iron +358.3%
Contains more Magnesium +300%
Contains more Phosphorus +140.9%
Contains more Potassium +91.8%
Contains more Copper +49.4%
Contains more Selenium +350%
Contains less Sodium -76.3%
Contains more Zinc +245%
Contains more Manganese +10.3%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Calcium +102.2%
Contains more Iron +358.3%
Contains more Magnesium +300%
Contains more Phosphorus +140.9%
Contains more Potassium +91.8%
Contains more Copper +49.4%
Contains more Selenium +350%
Contains less Sodium -76.3%
Contains more Zinc +245%
Contains more Manganese +10.3%

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.
Borage
Borage
6
:
4
Escarole
Escarole
Contains more Vitamin A +122.5%
Contains more Vitamin C +960.6%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B3 +188.5%
Contains more Vitamin B6 +425%
Contains more Vitamin B5 +1914.6%
Contains more Folate +500%
Equal in Vitamin B1 - 0.059
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin A +122.5%
Contains more Vitamin C +960.6%
Contains more Vitamin B2 +141.9%
Contains more Vitamin B3 +188.5%
Contains more Vitamin B6 +425%
Contains more Vitamin B5 +1914.6%
Contains more Folate +500%
Equal in Vitamin B1 - 0.059

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Escarole
Escarole
Contains more Protein +56.5%
Contains more Fats +288.9%
Equal in Carbs - 3.07
Equal in Water - 94.29
Equal in Other - 1.31
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +56.5%
Contains more Fats +288.9%
Equal in Carbs - 3.07
Equal in Water - 94.29
Equal in Other - 1.31

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Escarole
Escarole
Contains more Monounsaturated Fat +5175%
Contains more Polyunsaturated fat +34.6%
Contains less Saturated Fat -75.3%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains more Monounsaturated Fat +5175%
Contains more Polyunsaturated fat +34.6%
Contains less Saturated Fat -75.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Escarole
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Borage Escarole Opinion
Net carbs 3.06g 0.27g Borage
Protein 1.8g 1.15g Borage
Fats 0.7g 0.18g Borage
Carbs 3.06g 3.07g Escarole
Calories 21kcal 19kcal Borage
Sugar 0.23g Borage
Fiber 2.8g Escarole
Calcium 93mg 46mg Borage
Iron 3.3mg 0.72mg Borage
Magnesium 52mg 13mg Borage
Phosphorus 53mg 22mg Borage
Potassium 470mg 245mg Borage
Sodium 80mg 19mg Escarole
Zinc 0.2mg 0.69mg Escarole
Copper 0.13mg 0.087mg Borage
Manganese 0.349mg 0.385mg Escarole
Selenium 0.9µg 0.2µg Borage
Vitamin A 4200IU 1888IU Borage
Vitamin A RAE 210µg 94µg Borage
Vitamin E 0.4mg Escarole
Vitamin C 35mg 3.3mg Borage
Vitamin B1 0.06mg 0.059mg Borage
Vitamin B2 0.15mg 0.062mg Borage
Vitamin B3 0.9mg 0.312mg Borage
Vitamin B5 0.041mg 0.826mg Escarole
Vitamin B6 0.084mg 0.016mg Borage
Folate 13µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.005mg Escarole
Threonine 0.046mg Escarole
Isoleucine 0.066mg Escarole
Leucine 0.09mg Escarole
Lysine 0.058mg Escarole
Methionine 0.013mg Escarole
Phenylalanine 0.049mg Escarole
Valine 0.058mg Escarole
Histidine 0.021mg Escarole
Saturated Fat 0.17g 0.042g Escarole
Monounsaturated Fat 0.211g 0.004g Borage
Polyunsaturated fat 0.109g 0.081g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Escarole
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Borage
67%
Escarole
Minerals Daily Need Coverage Score
36%
Borage
18%
Escarole

Comparison summary

Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 61mg)
Which food is lower in Saturated Fat?
Escarole
Escarole is lower in Saturated Fat (difference - 0.128g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.