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Borage vs. Celery — In-Depth Nutrition Comparison

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What are the main differences between borage and celery?

  • Borage is richer in vitamin A, iron, vitamin C, manganese, copper, magnesium, vitamin B2, potassium, and calcium, yet celery is richer in folate.
  • Borage's daily need coverage for vitamin A is 75% higher.
  • Borage has 17 times more iron than celery. Borage has 3.3mg of iron, while celery has 0.2mg.

We used Borage, raw and Celery, raw types in this comparison.

Infographic

Borage vs Celery 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.
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%
Celery
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Contains more MagnesiumMagnesium +372.7%
Contains more CalciumCalcium +132.5%
Contains more PotassiumPotassium +80.8%
Contains more IronIron +1550%
Contains more CopperCopper +271.4%
Contains more ZincZinc +53.8%
Contains more PhosphorusPhosphorus +120.8%
Contains more ManganeseManganese +238.8%
Contains more SeleniumSelenium +125%
~equal in Sodium ~80mg

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
6
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%
Celery
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 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Contains more Vitamin CVitamin C +1029%
Contains more Vitamin AVitamin A +854.5%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B2Vitamin B2 +163.2%
Contains more Vitamin B3Vitamin B3 +181.3%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin B5Vitamin B5 +500%
Contains more FolateFolate +176.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Borage Celery DV% diff.
Iron 3.3mg 0.2mg 39%
Vitamin C 35mg 3.1mg 35%
Vitamin K 29.3µg 24%
Vitamin A 210µg 22µg 21%
Copper 0.13mg 0.035mg 11%
Manganese 0.349mg 0.103mg 11%
Magnesium 52mg 11mg 10%
Vitamin B2 0.15mg 0.057mg 7%
Potassium 470mg 260mg 6%
Folate 13µg 36µg 6%
Fiber 1.6g 6%
Calcium 93mg 40mg 5%
Vitamin B3 0.9mg 0.32mg 4%
Vitamin B5 0.041mg 0.246mg 4%
Phosphorus 53mg 24mg 4%
Vitamin B1 0.06mg 0.021mg 3%
Vitamin E 0.27mg 2%
Protein 1.8g 0.69g 2%
Zinc 0.2mg 0.13mg 1%
Vitamin B6 0.084mg 0.074mg 1%
Choline 6.1mg 1%
Selenium 0.9µg 0.4µg 1%
Saturated fat 0.17g 0.042g 1%
Fats 0.7g 0.17g 1%
Calories 21kcal 16kcal 0%
Carbs 3.06g 2.97g 0%
Net carbs 3.06g 1.37g N/A
Sugar 1.34g N/A
Sodium 80mg 80mg 0%
Monounsaturated fat 0.211g 0.032g 0%
Polyunsaturated fat 0.109g 0.079g 0%
Tryptophan 0.009mg 0%
Threonine 0.02mg 0%
Isoleucine 0.021mg 0%
Leucine 0.032mg 0%
Lysine 0.027mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.02mg 0%
Valine 0.027mg 0%
Histidine 0.012mg 0%
Fructose 0.37g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
4
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Celery
1
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more ProteinProtein +160.9%
Contains more FatsFats +311.8%
Contains more OtherOther +94.6%
~equal in Carbs ~2.97g
~equal in Water ~95.43g

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
Celery
1
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +559.4%
Contains more Poly. FatPolyunsaturated fat +38%
Contains less Sat. FatSaturated fat -75.3%

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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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.