Borage vs. Collard Greens — In-Depth Nutrition Comparison
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A recap on differences between borage and collard Greens
- Borage has more iron, vitamin C, potassium, copper, and magnesium; however, collard Greens are higher in vitamin A and manganese.
- Borage covers your daily iron needs 27% more than collard Greens.
- Collard Greens contain 4 times less potassium than borage. Borage contains 470mg of potassium, while collard Greens contain 117mg.
Food varieties used in this article are Borage, raw and Collards, 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 MagnesiumMagnesium | +147.6% |
| Contains more PotassiumPotassium | +301.7% |
| Contains more IronIron | +192% |
| Contains more CopperCopper | +154.9% |
| Contains more PhosphorusPhosphorus | +65.6% |
| Contains more SeleniumSelenium | +80% |
| Contains more CalciumCalcium | +51.6% |
| Contains more ZincZinc | +15% |
| Contains less SodiumSodium | -81.3% |
| Contains more ManganeseManganese | +46.1% |
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 | +92.3% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +41.5% |
| Contains more Vitamin B3Vitamin B3 | +56.5% |
| Contains more Vitamin AVitamin A | +81% |
| Contains more Vitamin B5Vitamin B5 | +431.7% |
| Contains more Vitamin B6Vitamin B6 | +52.4% |
| Contains more FolateFolate | +23.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
| Contains more OtherOther | +94.6% |
| Contains more ProteinProtein | +50.6% |
| Contains more CarbsCarbs | +84.6% |
~equal in
Fats
~0.72g
~equal in
Water
~90.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.211 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated fat:
Sat. Fat
0.047 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
| Contains more Mono. FatMonounsaturated fat | +711.5% |
| Contains less Sat. FatSaturated fat | -72.4% |
| Contains more Poly. FatPolyunsaturated fat | +58.7% |
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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 406.6µg | 339% | |
| Iron | 3.3mg | 1.13mg | 27% |
| Vitamin C | 35mg | 18.2mg | 19% |
| Vitamin A | 210µg | 380µg | 19% |
| Fiber | 4g | 16% | |
| Potassium | 470mg | 117mg | 10% |
| Copper | 0.13mg | 0.051mg | 9% |
| Choline | 38.4mg | 7% | |
| Manganese | 0.349mg | 0.51mg | 7% |
| Magnesium | 52mg | 21mg | 7% |
| Vitamin E | 0.88mg | 6% | |
| Calcium | 93mg | 141mg | 5% |
| Vitamin B5 | 0.041mg | 0.218mg | 4% |
| Sodium | 80mg | 15mg | 3% |
| Vitamin B2 | 0.15mg | 0.106mg | 3% |
| Phosphorus | 53mg | 32mg | 3% |
| Vitamin B6 | 0.084mg | 0.128mg | 3% |
| Vitamin B3 | 0.9mg | 0.575mg | 2% |
| Protein | 1.8g | 2.71g | 2% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Folate | 13µg | 16µg | 1% |
| Saturated fat | 0.17g | 0.047g | 1% |
| Calories | 21kcal | 33kcal | 1% |
| Selenium | 0.9µg | 0.5µg | 1% |
| Carbs | 3.06g | 5.65g | 1% |
| Fats | 0.7g | 0.72g | 0% |
| Net carbs | 3.06g | 1.65g | N/A |
| Sugar | 0.4g | N/A | |
| Zinc | 0.2mg | 0.23mg | 0% |
| Monounsaturated fat | 0.211g | 0.026g | 0% |
| Polyunsaturated fat | 0.109g | 0.173g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.074mg | 0% | |
| Isoleucine | 0.086mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.101mg | 0% | |
| Methionine | 0.028mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 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 | Equal | |
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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%
103%
Minerals Daily Need Coverage Score
36%
22%
Comparison summary
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Collard Greens is lower in Saturated fat (difference - 0.123g)
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 0.4g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.