Borage vs. Chard — In-Depth Nutrition Comparison
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Differences between borage and chard
- Borage has more vitamin C and iron, while chard has more vitamin A and magnesium.
- Chard's daily need coverage for vitamin A is 38% higher.
- Chard contains 2 times less vitamin C than borage. Borage contains 35mg of vitamin C, while chard contains 18mg.
- The amount of sodium in borage is lower.
The food types used in this comparison are Borage, raw and Chard, swiss, cooked, boiled, drained, without salt.
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 CalciumCalcium | +60.3% |
| Contains more IronIron | +46% |
| Contains more PhosphorusPhosphorus | +60.6% |
| Contains less SodiumSodium | -55.3% |
| Contains more MagnesiumMagnesium | +65.4% |
| Contains more PotassiumPotassium | +16.8% |
| Contains more CopperCopper | +25.4% |
| Contains more ZincZinc | +65% |
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 CVitamin C | +94.4% |
| Contains more Vitamin B1Vitamin B1 | +76.5% |
| Contains more Vitamin B2Vitamin B2 | +74.4% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin AVitamin A | +45.7% |
| Contains more Vitamin B5Vitamin B5 | +297.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 273% | |
| Vitamin C | 35mg | 18mg | 19% |
| Vitamin E | 1.89mg | 13% | |
| Iron | 3.3mg | 2.26mg | 13% |
| Vitamin A | 210µg | 306µg | 11% |
| Fiber | 2.1g | 8% | |
| Magnesium | 52mg | 86mg | 8% |
| Vitamin B2 | 0.15mg | 0.086mg | 5% |
| Choline | 28.7mg | 5% | |
| Calcium | 93mg | 58mg | 4% |
| Sodium | 80mg | 179mg | 4% |
| Copper | 0.13mg | 0.163mg | 4% |
| Phosphorus | 53mg | 33mg | 3% |
| Vitamin B3 | 0.9mg | 0.36mg | 3% |
| Vitamin B5 | 0.041mg | 0.163mg | 2% |
| Potassium | 470mg | 549mg | 2% |
| Vitamin B1 | 0.06mg | 0.034mg | 2% |
| Zinc | 0.2mg | 0.33mg | 1% |
| Saturated fat | 0.17g | 0.012g | 1% |
| Manganese | 0.349mg | 0.334mg | 1% |
| Folate | 13µg | 9µg | 1% |
| Polyunsaturated fat | 0.109g | 0.028g | 1% |
| Fats | 0.7g | 0.08g | 1% |
| Calories | 21kcal | 20kcal | 0% |
| Protein | 1.8g | 1.88g | 0% |
| Carbs | 3.06g | 4.13g | 0% |
| Net carbs | 3.06g | 2.03g | N/A |
| Sugar | 1.1g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B6 | 0.084mg | 0.085mg | 0% |
| Monounsaturated fat | 0.211g | 0.016g | 0% |
| Tryptophan | 0.018mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.154mg | 0% | |
| Leucine | 0.135mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +775% |
| Contains more OtherOther | +14.3% |
| Contains more CarbsCarbs | +35% |
~equal in
Protein
~1.88g
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1218.8% |
| Contains more Poly. FatPolyunsaturated fat | +289.3% |
| Contains less Sat. FatSaturated fat | -92.9% |
