Borage vs. Rapini — In-Depth Nutrition Comparison
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How are Borage and Rapini different?
- Borage is higher in Vitamin C, Iron, Copper, Vitamin A, Potassium, and Magnesium, however, Rapini is richer in Folate, Vitamin B1, Vitamin B6, and Vitamin B5.
- Daily need coverage for Folate from Rapini is 18% higher.
- Borage contains 3 times more Copper than Rapini. While Borage contains 0.13mg of Copper, Rapini contains only 0.042mg.
Borage, raw and Broccoli raab, raw are the varieties used in this article.
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 more MagnesiumMagnesium | +136.4% |
| Contains more PotassiumPotassium | +139.8% |
| Contains more IronIron | +54.2% |
| Contains more CopperCopper | +209.5% |
| Contains more CalciumCalcium | +16.1% |
| Contains more ZincZinc | +285% |
| Contains more PhosphorusPhosphorus | +37.7% |
| Contains less SodiumSodium | -58.8% |
| Contains more ManganeseManganese | +13.2% |
| Contains more SeleniumSelenium | +11.1% |
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 | +73.3% |
| Contains more Vitamin AVitamin A | +60.2% |
| Contains more Vitamin B2Vitamin B2 | +16.3% |
| Contains more Vitamin B1Vitamin B1 | +170% |
| Contains more Vitamin B3Vitamin B3 | +35.7% |
| Contains more Vitamin B5Vitamin B5 | +685.4% |
| Contains more Vitamin B6Vitamin B6 | +103.6% |
| Contains more FolateFolate | +538.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +42.9% |
| Contains more OtherOther | +53.2% |
| Contains more ProteinProtein | +76.1% |
~equal in
Carbs
~2.85g
~equal in
Water
~92.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +711.5% |
| Contains less Sat. FatSaturated Fat | -70.6% |
| Contains more Poly. FatPolyunsaturated fat | +19.3% |
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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 21kcal | 22kcal |
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| Protein | 1.8g | 3.17g |
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| Fats | 0.7g | 0.49g |
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| Vitamin C | 35mg | 20.2mg |
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| Net carbs | 3.06g | 0.15g |
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| Carbs | 3.06g | 2.85g |
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| Magnesium | 52mg | 22mg |
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| Calcium | 93mg | 108mg |
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| Potassium | 470mg | 196mg |
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| Iron | 3.3mg | 2.14mg |
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| Sugar | 0.38g |
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| Fiber | 2.7g |
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| Copper | 0.13mg | 0.042mg |
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| Zinc | 0.2mg | 0.77mg |
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| Phosphorus | 53mg | 73mg |
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| Sodium | 80mg | 33mg |
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| Vitamin A | 4200IU | 2622IU |
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| Vitamin A | 210µg | 131µg |
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| Vitamin E | 1.62mg |
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| Manganese | 0.349mg | 0.395mg |
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| Selenium | 0.9µg | 1µg |
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| Vitamin B1 | 0.06mg | 0.162mg |
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| Vitamin B2 | 0.15mg | 0.129mg |
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| Vitamin B3 | 0.9mg | 1.221mg |
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| Vitamin B5 | 0.041mg | 0.322mg |
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| Vitamin B6 | 0.084mg | 0.171mg |
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| Vitamin K | 224µg |
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| Folate | 13µg | 83µg |
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| Choline | 18.3mg |
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| Saturated Fat | 0.17g | 0.05g |
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| Monounsaturated Fat | 0.211g | 0.026g |
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| Polyunsaturated fat | 0.109g | 0.13g |
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| Tryptophan | 0.043mg |
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| Threonine | 0.106mg |
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| Isoleucine | 0.104mg |
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| Leucine | 0.17mg |
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| Lysine | 0.198mg |
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| Methionine | 0.048mg |
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| Phenylalanine | 0.128mg |
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| Valine | 0.153mg |
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| Histidine | 0.066mg |
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| Fructose | 0.17g |
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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%
80%
Minerals Daily Need Coverage Score
36%
27%
Comparison summary
Which food contains less Sodium?
Rapini contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Rapini is lower in Saturated Fat (difference - 0.12g)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 0.38g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.