Borage vs. Jerusalem artichoke — In-Depth Nutrition Comparison
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How are Borage and Jerusalem artichoke different?
- Borage is higher in Vitamin C, Vitamin A RAE, Manganese, Magnesium, Calcium, and Vitamin B2, however, Jerusalem artichoke is richer in Vitamin B1, and Vitamin B5.
- Daily need coverage for Vitamin C from Borage is 34% higher.
- Borage contains 210 times more Vitamin A RAE than Jerusalem artichoke. While Borage contains 210µg of Vitamin A RAE, Jerusalem artichoke contains only 1µg.
Borage, raw and Jerusalem-artichokes, raw are the varieties used in this article.
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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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Calcium
+564.3%
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Magnesium
+205.9%
Contains
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Zinc
+66.7%
Contains
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Manganese
+481.7%
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Selenium
+28.6%
Contains
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Phosphorus
+47.2%
Contains
less
Sodium
-95%
Equal in Iron - 3.4
Equal in Potassium - 429
Equal in Copper - 0.14
Contains
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Calcium
+564.3%
Contains
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Magnesium
+205.9%
Contains
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Zinc
+66.7%
Contains
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Manganese
+481.7%
Contains
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Selenium
+28.6%
Contains
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Phosphorus
+47.2%
Contains
less
Sodium
-95%
Equal in Iron - 3.4
Equal in Potassium - 429
Equal in Copper - 0.14
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.
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Contains
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Vitamin A
+20900%
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Vitamin C
+775%
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Vitamin B2
+150%
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Vitamin B1
+233.3%
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Vitamin B3
+44.4%
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Vitamin B5
+868.3%
Equal in Vitamin B6 - 0.077
Equal in Folate - 13
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Vitamin A
+20900%
Contains
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Vitamin C
+775%
Contains
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Vitamin B2
+150%
Contains
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Vitamin B1
+233.3%
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Vitamin B3
+44.4%
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Vitamin B5
+868.3%
Equal in Vitamin B6 - 0.077
Equal in Folate - 13
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+6900%
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Water
+19.2%
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Protein
+11.1%
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Carbs
+469.9%
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Other
+76.4%
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Protein:
2 g
Fats:
0.01 g
Carbs:
17.44 g
Water:
78.01 g
Other:
2.54 g
Contains
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Fats
+6900%
Contains
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Water
+19.2%
Contains
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Protein
+11.1%
Contains
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Carbs
+469.9%
Contains
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Other
+76.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+5175%
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Polyunsaturated fat
+10800%
Contains
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Saturated Fat
-100%
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.211 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.001 g
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Monounsaturated Fat
+5175%
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Polyunsaturated fat
+10800%
Contains
less
Saturated Fat
-100%
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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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.06g | 15.84g |
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| Protein | 1.8g | 2g |
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| Fats | 0.7g | 0.01g |
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| Carbs | 3.06g | 17.44g |
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| Calories | 21kcal | 73kcal |
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| Sugar | 9.6g |
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| Fiber | 1.6g |
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| Calcium | 93mg | 14mg |
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| Iron | 3.3mg | 3.4mg |
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| Magnesium | 52mg | 17mg |
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| Phosphorus | 53mg | 78mg |
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| Potassium | 470mg | 429mg |
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| Sodium | 80mg | 4mg |
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| Zinc | 0.2mg | 0.12mg |
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| Copper | 0.13mg | 0.14mg |
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| Manganese | 0.349mg | 0.06mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 4200IU | 20IU |
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| Vitamin A RAE | 210µg | 1µg |
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| Vitamin E | 0.19mg |
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| Vitamin C | 35mg | 4mg |
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| Vitamin B1 | 0.06mg | 0.2mg |
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| Vitamin B2 | 0.15mg | 0.06mg |
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| Vitamin B3 | 0.9mg | 1.3mg |
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| Vitamin B5 | 0.041mg | 0.397mg |
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| Vitamin B6 | 0.084mg | 0.077mg |
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| Folate | 13µg | 13µg | |
| Vitamin K | 0.1µg |
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| Saturated Fat | 0.17g | 0g |
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| Monounsaturated Fat | 0.211g | 0.004g |
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| Polyunsaturated fat | 0.109g | 0.001g |
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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%
13%
Minerals Daily Need Coverage Score
36%
28%
Comparison summary
Which food contains less Sodium?
Jerusalem artichoke contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Jerusalem artichoke is lower in Saturated Fat (difference - 0.17g)
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 9.6g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 32)
Which food is cheaper?
Borage is cheaper (difference - $0.4)
Which food is richer in minerals?
Borage is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.