Borage vs. Chinese broccoli — In-Depth Nutrition Comparison
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Important differences between Borage and Chinese broccoli
- Borage has more Iron, Vitamin A RAE, Magnesium, Copper, Vitamin C, and Potassium, however, Chinese broccoli has more Folate.
- Borage's daily need coverage for Iron is 34% more.
- Borage has 3 times more Magnesium than Chinese broccoli. Borage has 52mg of Magnesium, while Chinese broccoli has 18mg.
The food varieties used in the comparison are Borage, raw and Broccoli, chinese, cooked.
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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
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Iron
+489.3%
Contains
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Magnesium
+188.9%
Contains
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Phosphorus
+29.3%
Contains
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Potassium
+80.1%
Contains
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Copper
+113.1%
Contains
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Manganese
+32.2%
Contains
less
Sodium
-91.3%
Contains
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Zinc
+95%
Contains
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Selenium
+44.4%
Equal in Calcium - 100
Contains
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Iron
+489.3%
Contains
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Magnesium
+188.9%
Contains
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Phosphorus
+29.3%
Contains
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Potassium
+80.1%
Contains
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Copper
+113.1%
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Manganese
+32.2%
Contains
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Sodium
-91.3%
Contains
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Zinc
+95%
Contains
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Selenium
+44.4%
Equal in Calcium - 100
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
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Vitamin A
+156.4%
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Vitamin C
+24.1%
Contains
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Vitamin B3
+105.9%
Contains
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Vitamin B6
+20%
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Vitamin B1
+58.3%
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Vitamin B5
+287.8%
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Folate
+661.5%
Equal in Vitamin B2 - 0.146
Contains
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Vitamin A
+156.4%
Contains
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Vitamin C
+24.1%
Contains
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Vitamin B3
+105.9%
Contains
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Vitamin B6
+20%
Contains
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Vitamin B1
+58.3%
Contains
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Vitamin B5
+287.8%
Contains
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Folate
+661.5%
Equal in Vitamin B2 - 0.146
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+57.9%
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Other
+82.3%
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Carbs
+24.5%
Equal in Fats - 0.72
Equal in Water - 93.54
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Contains
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Protein
+57.9%
Contains
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Other
+82.3%
Contains
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Carbs
+24.5%
Equal in Fats - 0.72
Equal in Water - 93.54
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+322%
Contains
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Saturated Fat
-35.3%
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Polyunsaturated fat
+202.8%
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.211 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.11 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.33 g
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Monounsaturated Fat
+322%
Contains
less
Saturated Fat
-35.3%
Contains
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Polyunsaturated fat
+202.8%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.06g | 1.31g |
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| Protein | 1.8g | 1.14g |
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| Fats | 0.7g | 0.72g |
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| Carbs | 3.06g | 3.81g |
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| Calories | 21kcal | 22kcal |
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| Sugar | 0.84g |
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| Fiber | 2.5g |
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| Calcium | 93mg | 100mg |
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| Iron | 3.3mg | 0.56mg |
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| Magnesium | 52mg | 18mg |
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| Phosphorus | 53mg | 41mg |
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| Potassium | 470mg | 261mg |
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| Sodium | 80mg | 7mg |
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| Zinc | 0.2mg | 0.39mg |
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| Copper | 0.13mg | 0.061mg |
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| Manganese | 0.349mg | 0.264mg |
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| Selenium | 0.9µg | 1.3µg |
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| Vitamin A | 4200IU | 1638IU |
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| Vitamin A RAE | 210µg | 82µg |
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| Vitamin E | 0.48mg |
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| Vitamin C | 35mg | 28.2mg |
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| Vitamin B1 | 0.06mg | 0.095mg |
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| Vitamin B2 | 0.15mg | 0.146mg |
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| Vitamin B3 | 0.9mg | 0.437mg |
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| Vitamin B5 | 0.041mg | 0.159mg |
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| Vitamin B6 | 0.084mg | 0.07mg |
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| Folate | 13µg | 99µg |
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| Vitamin K | 84.8µg |
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| Saturated Fat | 0.17g | 0.11g |
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| Monounsaturated Fat | 0.211g | 0.05g |
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| Polyunsaturated fat | 0.109g | 0.33g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
39%
48%
Minerals Daily Need Coverage Score
36%
18%
Comparison summary
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Chinese broccoli is lower in Saturated Fat (difference - 0.06g)
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 0.84g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Borage is relatively richer in minerals
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 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.