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  6. Borage vs. Leek

Borage vs. Leek — In-Depth Nutrition Comparison

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How are borage and leeks different?

  • Borage is higher in vitamin A, vitamin C, iron, vitamin B2, potassium, and magnesium; however, leeks are richer in folate, vitamin B6, and manganese.
  • Daily need coverage for vitamin A for borage is 51% higher.
  • Borage contains 5 times more vitamin B2 than leeks. While borage contains 0.15mg of vitamin B2, leeks contain 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
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
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
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
Borage
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 117% 0% 70% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8%
Leek
Leek
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +191.7%
Contains more Vitamin AVitamin A +153%
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

All nutrients comparison - raw data values

Nutrient Borage Leek DV% diff.
Vitamin K 47µg 39%
Vitamin C 35mg 12mg 26%
Iron 3.3mg 2.1mg 15%
Vitamin A 210µg 83µg 14%
Folate 13µg 64µg 13%
Vitamin B6 0.084mg 0.233mg 11%
Potassium 470mg 180mg 9%
Vitamin B2 0.15mg 0.03mg 9%
Fiber 1.8g 7%
Magnesium 52mg 28mg 6%
Vitamin E 0.92mg 6%
Manganese 0.349mg 0.481mg 6%
Carbs 3.06g 14.15g 4%
Calcium 93mg 59mg 3%
Phosphorus 53mg 35mg 3%
Sodium 80mg 20mg 3%
Vitamin B3 0.9mg 0.4mg 3%
Calories 21kcal 61kcal 2%
Vitamin B5 0.041mg 0.14mg 2%
Choline 9.5mg 2%
Protein 1.8g 1.5g 1%
Fats 0.7g 0.3g 1%
Copper 0.13mg 0.12mg 1%
Zinc 0.2mg 0.12mg 1%
Saturated fat 0.17g 0.04g 1%
Monounsaturated fat 0.211g 0.004g 1%
Protein per 100 calories 8.6g 2.5g N/A
Calories per 10 g protein 117kcal 407kcal N/A
Weight per 100 calories 476g 164g N/A
Net carbs 3.06g 12.35g N/A
Sugar 3.9g N/A
Selenium 0.9µg 1µg 0%
Vitamin B1 0.06mg 0.06mg 0%
Polyunsaturated fat 0.109g 0.166g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
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
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
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
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%

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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.