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Borage vs. Leek — In-Depth Nutrition Comparison

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How are Borage and Leek different?

  • Borage is higher in Vitamin C, Iron, Vitamin A RAE, Vitamin B2, Potassium, and Magnesium, however, Leek is richer in Folate, Vitamin B6, and Manganese.
  • Daily need coverage for Vitamin C from Borage is 26% higher.
  • Borage contains 5 times more Vitamin B2 than Leek. While Borage contains 0.15mg of Vitamin B2, Leek contains only 0.03mg.

Borage, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Borage vs Leek infographic
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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.
Borage
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 28% 41% 124% 43% 5.5% 23% 10% 46% 4.9%
Leek
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +57.6%
Contains more PotassiumPotassium +161.1%
Contains more IronIron +57.1%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +51.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +37.8%
Contains more SeleniumSelenium +11.1%
~equal in Copper ~0.12mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 117% 252% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Leek
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 100% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +191.7%
Contains more Vitamin AVitamin A +151.9%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B6Vitamin B6 +177.4%
Contains more FolateFolate +392.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
4
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +20%
Contains more FatsFats +133.3%
Contains more WaterWater +12%
Contains more OtherOther +37.1%
Contains more CarbsCarbs +362.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
1
35% 43% 22%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
Leek
2
19% 2% 79%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated Fat +5175%
Contains less Sat. FatSaturated Fat -76.5%
Contains more Poly. FatPolyunsaturated fat +52.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Leek
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 Leek Opinion
Calories 21kcal 61kcal Leek
Protein 1.8g 1.5g Borage
Fats 0.7g 0.3g Borage
Vitamin C 35mg 12mg Borage
Net carbs 3.06g 12.35g Leek
Carbs 3.06g 14.15g Leek
Magnesium 52mg 28mg Borage
Calcium 93mg 59mg Borage
Potassium 470mg 180mg Borage
Iron 3.3mg 2.1mg Borage
Sugar 3.9g Borage
Fiber 1.8g Leek
Copper 0.13mg 0.12mg Borage
Zinc 0.2mg 0.12mg Borage
Phosphorus 53mg 35mg Borage
Sodium 80mg 20mg Leek
Vitamin A 4200IU 1667IU Borage
Vitamin A RAE 210µg 83µg Borage
Vitamin E 0.92mg Leek
Manganese 0.349mg 0.481mg Leek
Selenium 0.9µg 1µg Leek
Vitamin B1 0.06mg 0.06mg
Vitamin B2 0.15mg 0.03mg Borage
Vitamin B3 0.9mg 0.4mg Borage
Vitamin B5 0.041mg 0.14mg Leek
Vitamin B6 0.084mg 0.233mg Leek
Vitamin K 47µg Leek
Folate 13µg 64µg Leek
Choline 9.5mg Leek
Saturated Fat 0.17g 0.04g Leek
Monounsaturated Fat 0.211g 0.004g Borage
Polyunsaturated fat 0.109g 0.166g Leek
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Borage
32%
Leek
Minerals Daily Need Coverage Score
36%
Borage
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.13g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 32)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.4)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.