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  6. Borage vs. Cauliflower

Borage vs. Cauliflower — In-Depth Nutrition Comparison

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How are Borage and Cauliflower different?

  • Borage is richer in Iron, Vitamin A RAE, Copper, Magnesium, Manganese, and Calcium, while Cauliflower is higher in Vitamin C, Vitamin B5, Folate, and Vitamin B6.
  • Borage covers your daily need of Iron 36% more than Cauliflower.

Borage, raw and Cauliflower, raw types were used in this article.

Infographic

Borage vs Cauliflower 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
8
:
2
Cauliflower
Cauliflower
Contains more Calcium +322.7%
Contains more Iron +685.7%
Contains more Magnesium +246.7%
Contains more Phosphorus +20.5%
Contains more Potassium +57.2%
Contains more Copper +233.3%
Contains more Manganese +125.2%
Contains more Selenium +50%
Contains less Sodium -62.5%
Contains more Zinc +35%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +322.7%
Contains more Iron +685.7%
Contains more Magnesium +246.7%
Contains more Phosphorus +20.5%
Contains more Potassium +57.2%
Contains more Copper +233.3%
Contains more Manganese +125.2%
Contains more Selenium +50%
Contains less Sodium -62.5%
Contains more Zinc +35%

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
4
:
6
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +77.5%
Contains more Vitamin C +37.7%
Contains more Vitamin B5 +1526.8%
Contains more Vitamin B6 +119%
Contains more Folate +338.5%
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%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +150%
Contains more Vitamin B3 +77.5%
Contains more Vitamin C +37.7%
Contains more Vitamin B5 +1526.8%
Contains more Vitamin B6 +119%
Contains more Folate +338.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Cauliflower
Cauliflower
Contains more Fats +150%
Contains more Other +89.5%
Contains more Carbs +62.4%
Equal in Protein - 1.92
Equal in Water - 92.07
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Fats +150%
Contains more Other +89.5%
Contains more Carbs +62.4%
Equal in Protein - 1.92
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +520.6%
Contains more Polyunsaturated fat +251.6%
Contains less Saturated Fat -23.5%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +520.6%
Contains more Polyunsaturated fat +251.6%
Contains less Saturated Fat -23.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Cauliflower Opinion
Net carbs 3.06g 2.97g Borage
Protein 1.8g 1.92g Cauliflower
Fats 0.7g 0.28g Borage
Carbs 3.06g 4.97g Cauliflower
Calories 21kcal 25kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g Borage
Fiber 2g Cauliflower
Calcium 93mg 22mg Borage
Iron 3.3mg 0.42mg Borage
Magnesium 52mg 15mg Borage
Phosphorus 53mg 44mg Borage
Potassium 470mg 299mg Borage
Sodium 80mg 30mg Cauliflower
Zinc 0.2mg 0.27mg Cauliflower
Copper 0.13mg 0.039mg Borage
Manganese 0.349mg 0.155mg Borage
Selenium 0.9µg 0.6µg Borage
Vitamin A 4200IU 0IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin E 0.08mg Cauliflower
Vitamin C 35mg 48.2mg Cauliflower
Vitamin B1 0.06mg 0.05mg Borage
Vitamin B2 0.15mg 0.06mg Borage
Vitamin B3 0.9mg 0.507mg Borage
Vitamin B5 0.041mg 0.667mg Cauliflower
Vitamin B6 0.084mg 0.184mg Cauliflower
Folate 13µg 57µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.17g 0.13g Cauliflower
Monounsaturated Fat 0.211g 0.034g Borage
Polyunsaturated fat 0.109g 0.031g Borage
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

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

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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
30%
Cauliflower
Minerals Daily Need Coverage Score
36%
Borage
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.04g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 0)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.4)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
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.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.