Borage vs. Escarole — In-Depth Nutrition Comparison
Compare
What are the differences between borage and escarole?
- Borage is higher in vitamin A, vitamin C, iron, magnesium, vitamin B2, potassium, and vitamin B6, yet escarole is higher in folate and vitamin B5.
- Borage's daily need coverage for vitamin A is 46% more.
- Borage has 11 times more vitamin C than escarole. While borage has 35mg of vitamin C, escarole has only 3.3mg.
We used Borage, raw and Escarole, cooked, boiled, drained, no salt added types in this article.
Infographic
Infographic link
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 | +300% |
| Contains more CalciumCalcium | +102.2% |
| Contains more PotassiumPotassium | +91.8% |
| Contains more IronIron | +358.3% |
| Contains more CopperCopper | +49.4% |
| Contains more PhosphorusPhosphorus | +140.9% |
| Contains more SeleniumSelenium | +350% |
| Contains more ZincZinc | +245% |
| Contains less SodiumSodium | -76.3% |
| Contains more ManganeseManganese | +10.3% |
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 | +960.6% |
| Contains more Vitamin AVitamin A | +123.4% |
| Contains more Vitamin B2Vitamin B2 | +141.9% |
| Contains more Vitamin B3Vitamin B3 | +188.5% |
| Contains more Vitamin B6Vitamin B6 | +425% |
| Contains more Vitamin B5Vitamin B5 | +1914.6% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 211.9µg | 177% | |
| Vitamin C | 35mg | 3.3mg | 35% |
| Iron | 3.3mg | 0.72mg | 32% |
| Vitamin B5 | 0.041mg | 0.826mg | 16% |
| Folate | 13µg | 78µg | 16% |
| Vitamin A | 210µg | 94µg | 13% |
| Fiber | 2.8g | 11% | |
| Magnesium | 52mg | 13mg | 9% |
| Potassium | 470mg | 245mg | 7% |
| Vitamin B2 | 0.15mg | 0.062mg | 7% |
| Vitamin B6 | 0.084mg | 0.016mg | 5% |
| Calcium | 93mg | 46mg | 5% |
| Copper | 0.13mg | 0.087mg | 5% |
| Phosphorus | 53mg | 22mg | 4% |
| Zinc | 0.2mg | 0.69mg | 4% |
| Vitamin B3 | 0.9mg | 0.312mg | 4% |
| Sodium | 80mg | 19mg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin E | 0.4mg | 3% | |
| Manganese | 0.349mg | 0.385mg | 2% |
| Saturated fat | 0.17g | 0.042g | 1% |
| Protein | 1.8g | 1.15g | 1% |
| Selenium | 0.9µg | 0.2µg | 1% |
| Monounsaturated fat | 0.211g | 0.004g | 1% |
| Fats | 0.7g | 0.18g | 1% |
| Calories | 21kcal | 19kcal | 0% |
| Carbs | 3.06g | 3.07g | 0% |
| Net carbs | 3.06g | 0.27g | N/A |
| Sugar | 0.23g | N/A | |
| Vitamin B1 | 0.06mg | 0.059mg | 0% |
| Polyunsaturated fat | 0.109g | 0.081g | 0% |
| Tryptophan | 0.005mg | 0% | |
| Threonine | 0.046mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.09mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.049mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +56.5% |
| Contains more FatsFats | +288.9% |
~equal in
Carbs
~3.07g
~equal in
Water
~94.29g
~equal in
Other
~1.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5175% |
| Contains more Poly. FatPolyunsaturated fat | +34.6% |
| Contains less Sat. FatSaturated fat | -75.3% |
