Borage vs. Garden asparagus — In-Depth Nutrition Comparison
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The main differences between Borage and Garden asparagus
- Borage has more Vitamin C, Vitamin A RAE, Iron, Magnesium, Manganese, Potassium, and Calcium, however, Garden asparagus has more Folate, Vitamin B1, and Copper.
- Daily need coverage for Vitamin C from Borage is 33% higher.
- Garden asparagus has 6 times less Vitamin A RAE than Borage. Borage has 210µg of Vitamin A RAE, while Garden asparagus has 38µg.
Food types used in this article are Borage, raw and Asparagus, raw.
Infographic
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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.
Contains
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Calcium
+287.5%
Contains
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Iron
+54.2%
Contains
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Magnesium
+271.4%
Contains
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Potassium
+132.7%
Contains
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Manganese
+120.9%
Contains
less
Sodium
-97.5%
Contains
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Zinc
+170%
Contains
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Copper
+45.4%
Contains
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Selenium
+155.6%
Equal in Phosphorus - 52
Contains
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Calcium
+287.5%
Contains
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Iron
+54.2%
Contains
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Magnesium
+271.4%
Contains
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Potassium
+132.7%
Contains
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Manganese
+120.9%
Contains
less
Sodium
-97.5%
Contains
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Zinc
+170%
Contains
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Copper
+45.4%
Contains
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Selenium
+155.6%
Equal in Phosphorus - 52
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.
:
Contains
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Vitamin A
+455.6%
Contains
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Vitamin C
+525%
Contains
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Vitamin B1
+138.3%
Contains
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Vitamin B5
+568.3%
Contains
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Folate
+300%
Equal in Vitamin B2 - 0.141
Equal in Vitamin B3 - 0.978
Equal in Vitamin B6 - 0.091
Contains
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Vitamin A
+455.6%
Contains
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Vitamin C
+525%
Contains
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Vitamin B1
+138.3%
Contains
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Vitamin B5
+568.3%
Contains
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Folate
+300%
Equal in Vitamin B2 - 0.141
Equal in Vitamin B3 - 0.978
Equal in Vitamin B6 - 0.091
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+483.3%
Contains
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Other
+148.3%
Contains
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Protein
+22.2%
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Carbs
+26.8%
Equal in Water - 93.22
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Contains
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Fats
+483.3%
Contains
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Other
+148.3%
Contains
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Protein
+22.2%
Contains
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Carbs
+26.8%
Equal in Water - 93.22
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+∞%
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Polyunsaturated fat
+118%
Contains
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Saturated Fat
-76.5%
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.211 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.04 g
Monounsaturated Fat:
0 g
Polyunsaturated fat:
0.05 g
Contains
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Monounsaturated Fat
+∞%
Contains
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Polyunsaturated fat
+118%
Contains
less
Saturated Fat
-76.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.06g | 1.78g |
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| Protein | 1.8g | 2.2g |
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| Fats | 0.7g | 0.12g |
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| Carbs | 3.06g | 3.88g |
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| Calories | 21kcal | 20kcal |
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| Fructose | 1g |
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| Sugar | 1.88g |
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| Fiber | 2.1g |
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| Calcium | 93mg | 24mg |
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| Iron | 3.3mg | 2.14mg |
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| Magnesium | 52mg | 14mg |
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| Phosphorus | 53mg | 52mg |
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| Potassium | 470mg | 202mg |
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| Sodium | 80mg | 2mg |
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| Zinc | 0.2mg | 0.54mg |
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| Copper | 0.13mg | 0.189mg |
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| Manganese | 0.349mg | 0.158mg |
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| Selenium | 0.9µg | 2.3µg |
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| Vitamin A | 4200IU | 756IU |
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| Vitamin A RAE | 210µg | 38µg |
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| Vitamin E | 1.13mg |
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| Vitamin C | 35mg | 5.6mg |
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| Vitamin B1 | 0.06mg | 0.143mg |
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| Vitamin B2 | 0.15mg | 0.141mg |
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| Vitamin B3 | 0.9mg | 0.978mg |
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| Vitamin B5 | 0.041mg | 0.274mg |
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| Vitamin B6 | 0.084mg | 0.091mg |
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| Folate | 13µg | 52µg |
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| Vitamin K | 41.6µg |
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| Tryptophan | 0.027mg |
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| Threonine | 0.084mg |
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| Isoleucine | 0.075mg |
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| Leucine | 0.128mg |
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| Lysine | 0.104mg |
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| Methionine | 0.031mg |
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| Phenylalanine | 0.075mg |
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| Valine | 0.115mg |
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| Histidine | 0.049mg |
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| Saturated Fat | 0.17g | 0.04g |
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| Monounsaturated Fat | 0.211g | 0g |
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| Polyunsaturated fat | 0.109g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
29%
Minerals Daily Need Coverage Score
36%
25%
Comparison summary
Which food contains less Sodium?
Garden asparagus contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Garden asparagus is lower in Saturated Fat (difference - 0.13g)
Which food is richer in vitamins?
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 1.88g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 32)
Which food is cheaper?
Borage is cheaper (difference - $4)
Which food is richer in minerals?
Borage is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)