Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Borage vs. Cardoon — In-Depth Nutrition Comparison

Compare

A recap on differences between borage and cardoon

  • Borage has more vitamin A, vitamin C, iron, and vitamin B2; however, cardoon is higher in folate, copper, and vitamin B5.
  • Borage covers your daily vitamin A needs 84% more than cardoon.
  • Cardoon contains 18 times less vitamin C than borage. Borage contains 35mg of vitamin C, while cardoon contains 2mg.

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
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +32.9%
Contains more PotassiumPotassium +17.5%
Contains more IronIron +371.4%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +130.4%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +36.3%
Contains more SeleniumSelenium +350%
Contains more CopperCopper +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
5
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%
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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51% 0%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +724.4%
Contains more Vitamin B6Vitamin B6 +38.1%
Contains more FolateFolate +423.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Borage Cardoon DV% diff.
Vitamin C 35mg 2mg 37%
Iron 3.3mg 0.7mg 33%
Vitamin A 210µg 0µg 23%
Folate 13µg 68µg 14%
Copper 0.13mg 0.231mg 11%
Vitamin B2 0.15mg 0.03mg 9%
Fiber 1.6g 6%
Vitamin B5 0.041mg 0.338mg 6%
Manganese 0.349mg 0.256mg 4%
Sodium 80mg 170mg 4%
Phosphorus 53mg 23mg 4%
Vitamin B3 0.9mg 0.3mg 4%
Vitamin B1 0.06mg 0.02mg 3%
Potassium 470mg 400mg 2%
Vitamin B6 0.084mg 0.116mg 2%
Protein 1.8g 0.7g 2%
Calcium 93mg 70mg 2%
Magnesium 52mg 42mg 2%
Saturated fat 0.17g 0.011g 1%
Selenium 0.9µg 0.2µg 1%
Fats 0.7g 0.1g 1%
Calories 21kcal 17kcal 0%
Net carbs 3.06g 2.47g N/A
Carbs 3.06g 4.07g 0%
Zinc 0.2mg 0.17mg 0%
Monounsaturated fat 0.211g 0.018g 0%
Polyunsaturated fat 0.109g 0.041g 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
2
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +1072.2%
Contains more Poly. FatPolyunsaturated fat +165.9%
Contains less Sat. FatSaturated fat -93.5%

People also compare

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.