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  6. Borage vs. Cardoon

Borage vs. Cardoon — In-Depth Nutrition Comparison

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A recap on differences between Borage and Cardoon

  • Borage has more Vitamin C, Iron, Vitamin A RAE, and Vitamin B2, however, Cardoon is higher in Folate, Copper, and Vitamin B5.
  • Borage covers your daily Vitamin C needs 37% more than Cardoon.

Food varieties used in this article are Borage, raw and Cardoon, raw.

Infographic

Borage vs Cardoon infographic
Infographic link

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.
Borage
Borage
9
:
1
Cardoon
Cardoon
Contains more Calcium +32.9%
Contains more Iron +371.4%
Contains more Magnesium +23.8%
Contains more Phosphorus +130.4%
Contains more Potassium +17.5%
Contains less Sodium -52.9%
Contains more Zinc +17.6%
Contains more Manganese +36.3%
Contains more Selenium +350%
Contains more Copper +77.7%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Contains more Calcium +32.9%
Contains more Iron +371.4%
Contains more Magnesium +23.8%
Contains more Phosphorus +130.4%
Contains more Potassium +17.5%
Contains less Sodium -52.9%
Contains more Zinc +17.6%
Contains more Manganese +36.3%
Contains more Selenium +350%
Contains more Copper +77.7%

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.
Borage
Borage
5
:
3
Cardoon
Cardoon
Contains more Vitamin A +∞%
Contains more Vitamin C +1650%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +724.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +423.1%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +1650%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +200%
Contains more Vitamin B5 +724.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +423.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Cardoon
Cardoon
Contains more Protein +157.1%
Contains more Fats +600%
Contains more Other +27.4%
Contains more Carbs +33%
Equal in Water - 94
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more Protein +157.1%
Contains more Fats +600%
Contains more Other +27.4%
Contains more Carbs +33%
Equal in Water - 94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Cardoon
Cardoon
Contains more Monounsaturated Fat +1072.2%
Contains more Polyunsaturated fat +165.9%
Contains less Saturated Fat -93.5%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Contains more Monounsaturated Fat +1072.2%
Contains more Polyunsaturated fat +165.9%
Contains less Saturated Fat -93.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Cardoon
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Borage Cardoon Opinion
Net carbs 3.06g 2.47g Borage
Protein 1.8g 0.7g Borage
Fats 0.7g 0.1g Borage
Carbs 3.06g 4.07g Cardoon
Calories 21kcal 17kcal Borage
Fiber 1.6g Cardoon
Calcium 93mg 70mg Borage
Iron 3.3mg 0.7mg Borage
Magnesium 52mg 42mg Borage
Phosphorus 53mg 23mg Borage
Potassium 470mg 400mg Borage
Sodium 80mg 170mg Borage
Zinc 0.2mg 0.17mg Borage
Copper 0.13mg 0.231mg Cardoon
Manganese 0.349mg 0.256mg Borage
Selenium 0.9µg 0.2µg Borage
Vitamin A 4200IU 0IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin C 35mg 2mg Borage
Vitamin B1 0.06mg 0.02mg Borage
Vitamin B2 0.15mg 0.03mg Borage
Vitamin B3 0.9mg 0.3mg Borage
Vitamin B5 0.041mg 0.338mg Cardoon
Vitamin B6 0.084mg 0.116mg Cardoon
Folate 13µg 68µg Cardoon
Saturated Fat 0.17g 0.011g Cardoon
Monounsaturated Fat 0.211g 0.018g Borage
Polyunsaturated fat 0.109g 0.041g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Cardoon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Borage
10%
Cardoon
Minerals Daily Need Coverage Score
36%
Borage
26%
Cardoon

Comparison summary

Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.159g)
Which food contains less Sodium?
Borage
Borage contains less Sodium (difference - 90mg)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.