Borage vs. Chinese cabbage — In-Depth Nutrition Comparison
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How are borage and Chinese cabbage different?
- Borage is higher in iron, copper, manganese, magnesium, potassium, and vitamin B2; however, Chinese cabbage is richer in folate, vitamin C, vitamin B6, and vitamin A.
- Daily need coverage for iron for borage is 31% higher.
- Borage contains 6 times more copper than Chinese cabbage. While borage contains 0.13mg of copper, Chinese cabbage contains only 0.021mg.
Borage, raw and Cabbage, chinese (pak-choi), 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 | +173.7% |
| Contains more PotassiumPotassium | +86.5% |
| Contains more IronIron | +312.5% |
| Contains more CopperCopper | +519% |
| Contains more PhosphorusPhosphorus | +43.2% |
| Contains more ManganeseManganese | +119.5% |
| Contains more SeleniumSelenium | +80% |
| Contains more CalciumCalcium | +12.9% |
| Contains less SodiumSodium | -18.8% |
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 B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +114.3% |
| Contains more Vitamin B3Vitamin B3 | +80% |
| Contains more Vitamin CVitamin C | +28.6% |
| Contains more Vitamin B5Vitamin B5 | +114.6% |
| Contains more Vitamin B6Vitamin B6 | +131% |
| Contains more FolateFolate | +407.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Protein:
1.5 g
Fats:
0.2 g
Carbs:
2.18 g
Water:
95.32 g
Other:
0.8 g
| Contains more ProteinProtein | +20% |
| Contains more FatsFats | +250% |
| Contains more CarbsCarbs | +40.4% |
| Contains more OtherOther | +80% |
~equal in
Water
~95.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.211 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.096 g
| Contains more Mono. FatMonounsaturated fat | +1306.7% |
| Contains more Poly. FatPolyunsaturated fat | +13.5% |
| Contains less Sat. FatSaturated fat | -84.1% |
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 | |
|
DV% diff. |
| Vitamin K | 45.5µg | 38% | |
| Iron | 3.3mg | 0.8mg | 31% |
| Folate | 13µg | 66µg | 13% |
| Copper | 0.13mg | 0.021mg | 12% |
| Vitamin C | 35mg | 45mg | 11% |
| Manganese | 0.349mg | 0.159mg | 8% |
| Magnesium | 52mg | 19mg | 8% |
| Vitamin B6 | 0.084mg | 0.194mg | 8% |
| Vitamin B2 | 0.15mg | 0.07mg | 6% |
| Potassium | 470mg | 252mg | 6% |
| Fiber | 1g | 4% | |
| Vitamin B3 | 0.9mg | 0.5mg | 3% |
| Phosphorus | 53mg | 37mg | 2% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Calcium | 93mg | 105mg | 1% |
| Sodium | 80mg | 65mg | 1% |
| Vitamin A | 210µg | 223µg | 1% |
| Vitamin E | 0.09mg | 1% | |
| Choline | 6.4mg | 1% | |
| Selenium | 0.9µg | 0.5µg | 1% |
| Protein | 1.8g | 1.5g | 1% |
| Saturated fat | 0.17g | 0.027g | 1% |
| Fats | 0.7g | 0.2g | 1% |
| Vitamin B5 | 0.041mg | 0.088mg | 1% |
| Calories | 21kcal | 13kcal | 0% |
| Carbs | 3.06g | 2.18g | 0% |
| Net carbs | 3.06g | 1.18g | N/A |
| Sugar | 1.18g | N/A | |
| Zinc | 0.2mg | 0.19mg | 0% |
| Monounsaturated fat | 0.211g | 0.015g | 0% |
| Polyunsaturated fat | 0.109g | 0.096g | 0% |
| Tryptophan | 0.015mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.085mg | 0% | |
| Leucine | 0.088mg | 0% | |
| Lysine | 0.089mg | 0% | |
| Methionine | 0.009mg | 0% | |
| Phenylalanine | 0.044mg | 0% | |
| Valine | 0.066mg | 0% | |
| Histidine | 0.026mg | 0% |
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
22%
37%
Minerals Daily Need Coverage Score
36%
16%
Comparison summary
Which food contains less Sodium?
Chinese cabbage contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Chinese cabbage is lower in Saturated fat (difference - 0.143g)
Which food is richer in vitamins?
Chinese cabbage is relatively richer in vitamins
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 1.18g)
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 Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)