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 and vitamin C.
- Kale's daily need coverage for vitamin A is 188% 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.
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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 more MagnesiumMagnesium | +188.9% |
| Contains more CalciumCalcium | +29.2% |
| Contains more PotassiumPotassium | +106.1% |
| Contains more IronIron | +266.7% |
| Contains more PhosphorusPhosphorus | +89.3% |
| Contains more CopperCopper | +20% |
| Contains more ZincZinc | +20% |
| Contains less SodiumSodium | -71.3% |
| Contains more ManganeseManganese | +19.2% |
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 B1Vitamin B1 | +13.2% |
| Contains more Vitamin B2Vitamin B2 | +114.3% |
| Contains more Vitamin B3Vitamin B3 | +80% |
| Contains more Vitamin CVitamin C | +17.1% |
| Contains more Vitamin AVitamin A | +224.3% |
| Contains more Vitamin B5Vitamin B5 | +19.5% |
| Contains more Vitamin B6Vitamin B6 | +64.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 210µg | 681µg | 52% |
| Iron | 3.3mg | 0.9mg | 30% |
| Magnesium | 52mg | 18mg | 8% |
| Fiber | 2g | 8% | |
| Vitamin C | 35mg | 41mg | 7% |
| Potassium | 470mg | 228mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B2 | 0.15mg | 0.07mg | 6% |
| Vitamin B6 | 0.084mg | 0.138mg | 4% |
| Phosphorus | 53mg | 28mg | 4% |
| Manganese | 0.349mg | 0.416mg | 3% |
| Vitamin B3 | 0.9mg | 0.5mg | 3% |
| Copper | 0.13mg | 0.156mg | 3% |
| Calcium | 93mg | 72mg | 2% |
| Sodium | 80mg | 23mg | 2% |
| Carbs | 3.06g | 5.63g | 1% |
| Saturated fat | 0.17g | 0.052g | 1% |
| Polyunsaturated fat | 0.109g | 0.193g | 1% |
| Vitamin B1 | 0.06mg | 0.053mg | 1% |
| Calories | 21kcal | 28kcal | 0% |
| Protein | 1.8g | 1.9g | 0% |
| Fats | 0.7g | 0.4g | 0% |
| Net carbs | 3.06g | 3.63g | N/A |
| Sugar | 1.25g | N/A | |
| Zinc | 0.2mg | 0.24mg | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B5 | 0.041mg | 0.049mg | 0% |
| Folate | 13µg | 13µg | 0% |
| Choline | 0.4mg | 0% | |
| Monounsaturated fat | 0.211g | 0.03g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +75% |
| Contains more OtherOther | +65.5% |
| Contains more CarbsCarbs | +84% |
~equal in
Protein
~1.9g
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +603.3% |
| Contains less Sat. FatSaturated fat | -69.4% |
| Contains more Poly. FatPolyunsaturated fat | +77.1% |
