Borage vs. Arugula — In-Depth Nutrition Comparison
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Important differences between Borage and Arugula
- Borage has more Iron, Vitamin C, Vitamin A RAE, and Copper, however, Arugula has more Folate, Vitamin B5, and Calcium.
- Borage's daily need coverage for Iron is 23% more.
- Borage has 3 times more Vitamin B3 than Arugula. Borage has 0.9mg of Vitamin B3, while Arugula has 0.305mg.
The food varieties used in the comparison are Borage, raw and Arugula, raw.
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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 more PotassiumPotassium | +27.4% |
| Contains more IronIron | +126% |
| Contains more CopperCopper | +71.1% |
| Contains more SeleniumSelenium | +200% |
| Contains more CalciumCalcium | +72% |
| Contains more ZincZinc | +135% |
| Contains less SodiumSodium | -66.3% |
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.
| Contains more Vitamin CVitamin C | +133.3% |
| Contains more Vitamin AVitamin A | +77% |
| 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% |
| Contains more Vitamin B5Vitamin B5 | +965.9% |
| Contains more FolateFolate | +646.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.3% |
| Contains more CarbsCarbs | +19.3% |
~equal in
Fats
~0.66g
~equal in
Water
~91.71g
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +330.6% |
| Contains less Sat. FatSaturated Fat | -49.4% |
| Contains more Poly. FatPolyunsaturated fat | +192.7% |
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 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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 21kcal | 25kcal |
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| Protein | 1.8g | 2.58g |
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| Fats | 0.7g | 0.66g |
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| Vitamin C | 35mg | 15mg |
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| Net carbs | 3.06g | 2.05g |
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| Carbs | 3.06g | 3.65g |
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| Magnesium | 52mg | 47mg |
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| Calcium | 93mg | 160mg |
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| Potassium | 470mg | 369mg |
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| Iron | 3.3mg | 1.46mg |
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| Sugar | 2.05g |
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| Fiber | 1.6g |
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| Copper | 0.13mg | 0.076mg |
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| Zinc | 0.2mg | 0.47mg |
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| Phosphorus | 53mg | 52mg |
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| Sodium | 80mg | 27mg |
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| Vitamin A | 4200IU | 2373IU |
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| Vitamin A RAE | 210µg | 119µg |
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| Vitamin E | 0.43mg |
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| Manganese | 0.349mg | 0.321mg |
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| Selenium | 0.9µg | 0.3µg |
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| Vitamin B1 | 0.06mg | 0.044mg |
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| Vitamin B2 | 0.15mg | 0.086mg |
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| Vitamin B3 | 0.9mg | 0.305mg |
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| Vitamin B5 | 0.041mg | 0.437mg |
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| Vitamin B6 | 0.084mg | 0.073mg |
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| Vitamin K | 108.6µg |
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| Folate | 13µg | 97µg |
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| Choline | 15.3mg |
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| Saturated Fat | 0.17g | 0.086g |
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| Monounsaturated Fat | 0.211g | 0.049g |
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| Polyunsaturated fat | 0.109g | 0.319g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
36%
49%
Minerals Daily Need Coverage Score
36%
28%
Comparison summary
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 2.05g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 32)
Which food is cheaper?
Borage is cheaper (difference - $0.4)
Which food is richer in minerals?
Borage is relatively richer in minerals
Which food contains less Sodium?
Arugula contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Arugula is lower in Saturated Fat (difference - 0.084g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.