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Arugula vs. Borage — In-Depth Nutrition Comparison

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Important differences between arugula and borage

  • Arugula has more folate, vitamin B5, and calcium; however, borage has more vitamin A, iron, vitamin C, and copper.
  • Borage's daily need coverage for vitamin A is 37% more.
  • Arugula has 11 times more vitamin B5 than borage. Arugula has 0.437mg of vitamin B5, while borage has 0.041mg.

The food varieties used in the comparison are Arugula, raw and Borage, raw.

Infographic

Arugula vs Borage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Borage
5
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 CalciumCalcium +72%
Contains more ZincZinc +135%
Contains less SodiumSodium -66.3%
Contains more MagnesiumMagnesium +10.6%
Contains more PotassiumPotassium +27.4%
Contains more IronIron +126%
Contains more CopperCopper +71.1%
Contains more SeleniumSelenium +200%
~equal in Phosphorus ~53mg
~equal in Manganese ~0.349mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Borage
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 117% 70% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +965.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +646.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin AVitamin A +76.5%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B2Vitamin B2 +74.4%
Contains more Vitamin B3Vitamin B3 +195.1%
Contains more Vitamin B6Vitamin B6 +15.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Borage DV% diff.
Vitamin K 108.6µg 91%
Iron 1.46mg 3.3mg 23%
Vitamin C 15mg 35mg 22%
Folate 97µg 13µg 21%
Vitamin A 119µg 210µg 10%
Vitamin B5 0.437mg 0.041mg 8%
Calcium 160mg 93mg 7%
Copper 0.076mg 0.13mg 6%
Fiber 1.6g 6%
Vitamin B2 0.086mg 0.15mg 5%
Vitamin B3 0.305mg 0.9mg 4%
Potassium 369mg 470mg 3%
Choline 15.3mg 3%
Vitamin E 0.43mg 3%
Zinc 0.47mg 0.2mg 2%
Protein 2.58g 1.8g 2%
Sodium 27mg 80mg 2%
Vitamin B1 0.044mg 0.06mg 1%
Vitamin B6 0.073mg 0.084mg 1%
Polyunsaturated fat 0.319g 0.109g 1%
Selenium 0.3µg 0.9µg 1%
Manganese 0.321mg 0.349mg 1%
Magnesium 47mg 52mg 1%
Calories 25kcal 21kcal 0%
Fats 0.66g 0.7g 0%
Carbs 3.65g 3.06g 0%
Net carbs 2.05g 3.06g N/A
Sugar 2.05g N/A
Phosphorus 52mg 53mg 0%
Saturated fat 0.086g 0.17g 0%
Monounsaturated fat 0.049g 0.211g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
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 +43.3%
Contains more CarbsCarbs +19.3%
~equal in Fats ~0.7g
~equal in Water ~93g
~equal in Other ~1.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
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 -49.4%
Contains more Poly. FatPolyunsaturated fat +192.7%
Contains more Mono. FatMonounsaturated fat +330.6%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.