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  6. Borage vs. Kale

Borage vs. Kale — In-Depth Nutrition Comparison

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What are the differences between Borage and Kale?

  • Borage is higher in Iron, Magnesium, Potassium, and Vitamin B2, yet Kale is higher in Vitamin A RAE, and Vitamin C.
  • Kale's daily need coverage for Vitamin A RAE is 52% more.
  • Borage has 4 times more Iron than Kale. While Borage has 3.3mg of Iron, Kale has only 0.9mg.

We used Borage, raw and Kale, cooked, boiled, drained, without salt types in this article.

Infographic

Borage vs Kale 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
5
:
4
Kale
Kale
Contains more Calcium +29.2%
Contains more Iron +266.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +89.3%
Contains more Potassium +106.1%
Contains less Sodium -71.3%
Contains more Zinc +20%
Contains more Copper +20%
Contains more Manganese +19.2%
Equal in Selenium - 0.9
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +29.2%
Contains more Iron +266.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +89.3%
Contains more Potassium +106.1%
Contains less Sodium -71.3%
Contains more Zinc +20%
Contains more Copper +20%
Contains more Manganese +19.2%
Equal in Selenium - 0.9

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
3
:
6
Kale
Kale
Contains more Vitamin B1 +13.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +80%
Contains more Vitamin A +224.3%
Contains more Vitamin C +17.1%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +64.3%
Equal in Folate - 13
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +13.2%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +80%
Contains more Vitamin A +224.3%
Contains more Vitamin C +17.1%
Contains more Vitamin B5 +19.5%
Contains more Vitamin B6 +64.3%
Equal in Folate - 13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Kale
Kale
Contains more Fats +75%
Contains more Other +65.5%
Contains more Carbs +84%
Equal in Protein - 1.9
Equal in Water - 91.2
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Fats +75%
Contains more Other +65.5%
Contains more Carbs +84%
Equal in Protein - 1.9
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
1
:
2
Kale
Kale
Contains more Monounsaturated Fat +603.3%
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +77.1%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +603.3%
Contains less Saturated Fat -69.4%
Contains more Polyunsaturated fat +77.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Kale Opinion
Net carbs 3.06g 3.63g Kale
Protein 1.8g 1.9g Kale
Fats 0.7g 0.4g Borage
Carbs 3.06g 5.63g Kale
Calories 21kcal 28kcal Kale
Sugar 1.25g Borage
Fiber 2g Kale
Calcium 93mg 72mg Borage
Iron 3.3mg 0.9mg Borage
Magnesium 52mg 18mg Borage
Phosphorus 53mg 28mg Borage
Potassium 470mg 228mg Borage
Sodium 80mg 23mg Kale
Zinc 0.2mg 0.24mg Kale
Copper 0.13mg 0.156mg Kale
Manganese 0.349mg 0.416mg Kale
Selenium 0.9µg 0.9µg
Vitamin A 4200IU 13621IU Kale
Vitamin A RAE 210µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 35mg 41mg Kale
Vitamin B1 0.06mg 0.053mg Borage
Vitamin B2 0.15mg 0.07mg Borage
Vitamin B3 0.9mg 0.5mg Borage
Vitamin B5 0.041mg 0.049mg Kale
Vitamin B6 0.084mg 0.138mg Kale
Folate 13µg 13µg
Vitamin K 817µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.17g 0.052g Kale
Monounsaturated Fat 0.211g 0.03g Borage
Polyunsaturated fat 0.109g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Borage
258%
Kale
Minerals Daily Need Coverage Score
36%
Borage
22%
Kale

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 57mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.118g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.25g)
Which food is richer in minerals?
Borage
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.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.