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  6. Borage vs. Garlic

Borage vs. Garlic — In-Depth Nutrition Comparison

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How are Borage and Garlic different?

  • Borage is richer in Vitamin A RAE, and Iron, while Garlic is higher in Vitamin B6, Manganese, Selenium, Copper, Phosphorus, Vitamin B1, Vitamin B5, and Calcium.
  • Garlic covers your daily need of Vitamin B6 89% more than Borage.

Borage, raw and Garlic, raw types were used in this article.

Infographic

Borage vs Garlic 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.
Borage
Borage
3
:
7
Garlic
Garlic
Contains more Iron +94.1%
Contains more Magnesium +108%
Contains more Potassium +17.2%
Contains more Calcium +94.6%
Contains more Phosphorus +188.7%
Contains less Sodium -78.8%
Contains more Zinc +480%
Contains more Copper +130%
Contains more Manganese +379.1%
Contains more Selenium +1477.8%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +94.1%
Contains more Magnesium +108%
Contains more Potassium +17.2%
Contains more Calcium +94.6%
Contains more Phosphorus +188.7%
Contains less Sodium -78.8%
Contains more Zinc +480%
Contains more Copper +130%
Contains more Manganese +379.1%
Contains more Selenium +1477.8%

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
Borage
5
:
5
Garlic
Garlic
Contains more Vitamin A +46566.7%
Contains more Vitamin C +12.2%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +28.6%
Contains more Folate +333.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B5 +1353.7%
Contains more Vitamin B6 +1370.2%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +46566.7%
Contains more Vitamin C +12.2%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +28.6%
Contains more Folate +333.3%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B5 +1353.7%
Contains more Vitamin B6 +1370.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
2
:
3
Garlic
Garlic
Contains more Fats +40%
Contains more Water +58.8%
Contains more Protein +253.3%
Contains more Carbs +980.4%
Equal in Other - 1.5
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Fats +40%
Contains more Water +58.8%
Contains more Protein +253.3%
Contains more Carbs +980.4%
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
1
:
2
Garlic
Garlic
Contains more Monounsaturated Fat +1818.2%
Contains less Saturated Fat -47.6%
Contains more Polyunsaturated fat +128.4%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +1818.2%
Contains less Saturated Fat -47.6%
Contains more Polyunsaturated fat +128.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Garlic Opinion
Net carbs 3.06g 30.96g Garlic
Protein 1.8g 6.36g Garlic
Fats 0.7g 0.5g Borage
Carbs 3.06g 33.06g Garlic
Calories 21kcal 149kcal Garlic
Sugar 1g Borage
Fiber 2.1g Garlic
Calcium 93mg 181mg Garlic
Iron 3.3mg 1.7mg Borage
Magnesium 52mg 25mg Borage
Phosphorus 53mg 153mg Garlic
Potassium 470mg 401mg Borage
Sodium 80mg 17mg Garlic
Zinc 0.2mg 1.16mg Garlic
Copper 0.13mg 0.299mg Garlic
Manganese 0.349mg 1.672mg Garlic
Selenium 0.9µg 14.2µg Garlic
Vitamin A 4200IU 9IU Borage
Vitamin A RAE 210µg 0µg Borage
Vitamin E 0.08mg Garlic
Vitamin C 35mg 31.2mg Borage
Vitamin B1 0.06mg 0.2mg Garlic
Vitamin B2 0.15mg 0.11mg Borage
Vitamin B3 0.9mg 0.7mg Borage
Vitamin B5 0.041mg 0.596mg Garlic
Vitamin B6 0.084mg 1.235mg Garlic
Folate 13µg 3µg Borage
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.17g 0.089g Garlic
Monounsaturated Fat 0.211g 0.011g Borage
Polyunsaturated fat 0.109g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Borage
43%
Garlic
Minerals Daily Need Coverage Score
36%
Borage
67%
Garlic

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.081g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 30)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.