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.
- Borage's daily need coverage for vitamin C is 19% higher.
- Chard contains 2 times less calcium than borage. Borage contains 93mg of calcium, while chard contains 58mg.
- 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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
22%
85%
Minerals Daily Need Coverage Score
36%
36%
Comparison summary
Which food is lower in Saturated fat?
Chard is lower in Saturated fat (difference - 0.158g)
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Borage contains less Sodium (difference - 99mg)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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.