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Borage vs. Dandelion greens — In-Depth Nutrition Comparison

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Significant differences between borage and dandelion greens

  • The amount of vitamin A, vitamin B6, vitamin B1, calcium, and vitamin B2 in dandelion greens is higher than in borage.
  • Dandelion greens cover your daily vitamin A needs 33% more than borage.

Specific food types used in this comparison are Borage, raw and Dandelion greens, raw.

Infographic

Borage vs Dandelion greens 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
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more MagnesiumMagnesium +44.4%
Contains more PotassiumPotassium +18.4%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +101.1%
Contains more CopperCopper +31.5%
Contains more ZincZinc +105%
Contains more PhosphorusPhosphorus +24.5%
~equal in Iron ~3.1mg
~equal in Sodium ~76mg
~equal in Manganese ~0.342mg

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
1
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%
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% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more Vitamin AVitamin A +141.9%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B5Vitamin B5 +104.9%
Contains more Vitamin B6Vitamin B6 +198.8%
Contains more FolateFolate +107.7%
~equal in Vitamin C ~35mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
1
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more ProteinProtein +50%
Contains more CarbsCarbs +200.7%
Contains more OtherOther +25%
~equal in Fats ~0.7g
~equal in Water ~85.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
1
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains more Mono. FatMonounsaturated fat +1407.1%
Contains more Poly. FatPolyunsaturated fat +180.7%
~equal in Saturated fat ~0.17g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Dandelion greens
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in Saturated fat Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Borage Dandelion greens DV% diff.
Vitamin K 778.4µg 649%
Vitamin A 210µg 508µg 33%
Vitamin E 3.44mg 23%
Fiber 3.5g 14%
Vitamin B6 0.084mg 0.251mg 13%
Vitamin B1 0.06mg 0.19mg 11%
Calcium 93mg 187mg 9%
Vitamin B2 0.15mg 0.26mg 8%
Choline 35.3mg 6%
Copper 0.13mg 0.171mg 5%
Magnesium 52mg 36mg 4%
Folate 13µg 27µg 4%
Iron 3.3mg 3.1mg 3%
Potassium 470mg 397mg 2%
Carbs 3.06g 9.2g 2%
Zinc 0.2mg 0.41mg 2%
Phosphorus 53mg 66mg 2%
Protein 1.8g 2.7g 2%
Vitamin B5 0.041mg 0.084mg 1%
Vitamin B3 0.9mg 0.806mg 1%
Calories 21kcal 45kcal 1%
Polyunsaturated fat 0.109g 0.306g 1%
Selenium 0.9µg 0.5µg 1%
Fats 0.7g 0.7g 0%
Vitamin C 35mg 35mg 0%
Net carbs 3.06g 5.7g N/A
Sugar 0.71g N/A
Sodium 80mg 76mg 0%
Manganese 0.349mg 0.342mg 0%
Saturated fat 0.17g 0.17g 0%
Monounsaturated fat 0.211g 0.014g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Dandelion greens
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
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%
Borage
194%
Dandelion greens
Minerals Daily Need Coverage Score
36%
Borage
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Dandelion greens
Dandelion greens contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.71g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.17 g)
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 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.

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.