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% |
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% |
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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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
22%
193%
Minerals Daily Need Coverage Score
36%
22%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 57mg)
Which food is lower in Saturated fat?
Kale is lower in Saturated fat (difference - 0.118g)
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 1.25g)
Which food is richer in minerals?
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 ($)