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  6. Borage vs. Kohlrabi

Borage vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Borage and Kohlrabi

  • Borage has more Iron, Vitamin A RAE, Vitamin B2, Manganese, Magnesium, and Calcium, however, Kohlrabi has more Vitamin C, and Vitamin B6.
  • Daily need coverage for Iron from Borage is 36% higher.
  • Kohlrabi has 105 times less Vitamin A RAE than Borage. Borage has 210µg of Vitamin A RAE, while Kohlrabi has 2µg.

Food types used in this article are Borage, raw and Kohlrabi, raw.

Infographic

Borage vs Kohlrabi 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
9
:
1
Kohlrabi
Kohlrabi
Contains more Calcium +287.5%
Contains more Iron +725%
Contains more Magnesium +173.7%
Contains more Phosphorus +15.2%
Contains more Potassium +34.3%
Contains more Zinc +566.7%
Contains more Manganese +151.1%
Contains more Selenium +28.6%
Contains less Sodium -75%
Equal in Copper - 0.129
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Kohlrabi
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +287.5%
Contains more Iron +725%
Contains more Magnesium +173.7%
Contains more Phosphorus +15.2%
Contains more Potassium +34.3%
Contains more Zinc +566.7%
Contains more Manganese +151.1%
Contains more Selenium +28.6%
Contains less Sodium -75%
Equal in Copper - 0.129

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
4
:
6
Kohlrabi
Kohlrabi
Contains more Vitamin A +11566.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +125%
Contains more Vitamin C +77.1%
Contains more Vitamin B5 +302.4%
Contains more Vitamin B6 +78.6%
Contains more Folate +23.1%
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%
Kohlrabi
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 1%
Contains more Vitamin A +11566.7%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +650%
Contains more Vitamin B3 +125%
Contains more Vitamin C +77.1%
Contains more Vitamin B5 +302.4%
Contains more Vitamin B6 +78.6%
Contains more Folate +23.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
4
:
1
Kohlrabi
Kohlrabi
Contains more Fats +600%
Contains more Other +44%
Contains more Carbs +102.6%
Equal in Protein - 1.7
Equal in Water - 91
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Kohlrabi
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Fats +600%
Contains more Other +44%
Contains more Carbs +102.6%
Equal in Protein - 1.7
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Kohlrabi
Kohlrabi
Contains more Monounsaturated Fat +2914.3%
Contains more Polyunsaturated fat +127.1%
Contains less Saturated Fat -92.4%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Kohlrabi
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +2914.3%
Contains more Polyunsaturated fat +127.1%
Contains less Saturated Fat -92.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Kohlrabi Opinion
Net carbs 3.06g 2.6g Borage
Protein 1.8g 1.7g Borage
Fats 0.7g 0.1g Borage
Carbs 3.06g 6.2g Kohlrabi
Calories 21kcal 27kcal Kohlrabi
Sugar 2.6g Borage
Fiber 3.6g Kohlrabi
Calcium 93mg 24mg Borage
Iron 3.3mg 0.4mg Borage
Magnesium 52mg 19mg Borage
Phosphorus 53mg 46mg Borage
Potassium 470mg 350mg Borage
Sodium 80mg 20mg Kohlrabi
Zinc 0.2mg 0.03mg Borage
Copper 0.13mg 0.129mg Borage
Manganese 0.349mg 0.139mg Borage
Selenium 0.9µg 0.7µg Borage
Vitamin A 4200IU 36IU Borage
Vitamin A RAE 210µg 2µg Borage
Vitamin E 0.48mg Kohlrabi
Vitamin C 35mg 62mg Kohlrabi
Vitamin B1 0.06mg 0.05mg Borage
Vitamin B2 0.15mg 0.02mg Borage
Vitamin B3 0.9mg 0.4mg Borage
Vitamin B5 0.041mg 0.165mg Kohlrabi
Vitamin B6 0.084mg 0.15mg Kohlrabi
Folate 13µg 16µg Kohlrabi
Vitamin K 0.1µg Kohlrabi
Tryptophan 0.01mg Kohlrabi
Threonine 0.049mg Kohlrabi
Isoleucine 0.078mg Kohlrabi
Leucine 0.067mg Kohlrabi
Lysine 0.056mg Kohlrabi
Methionine 0.013mg Kohlrabi
Phenylalanine 0.039mg Kohlrabi
Valine 0.05mg Kohlrabi
Histidine 0.019mg Kohlrabi
Saturated Fat 0.17g 0.013g Kohlrabi
Monounsaturated Fat 0.211g 0.007g Borage
Polyunsaturated fat 0.109g 0.048g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Kohlrabi
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
25%
Kohlrabi
Minerals Daily Need Coverage Score
36%
Borage
15%
Kohlrabi

Comparison summary

Which food contains less Sodium?
Kohlrabi
Kohlrabi contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.157g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 20)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.6)
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 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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.