Borage vs. Leek — In-Depth Nutrition Comparison
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How are borage and leek different?
- Borage is higher in vitamin A, vitamin C, iron, vitamin B2, potassium, and magnesium; however, leek is 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 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.
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% | |
| Vitamin E | 0.92mg | 6% | |
| Manganese | 0.349mg | 0.481mg | 6% |
| Magnesium | 52mg | 28mg | 6% |
| Carbs | 3.06g | 14.15g | 4% |
| Calcium | 93mg | 59mg | 3% |
| Vitamin B3 | 0.9mg | 0.4mg | 3% |
| Sodium | 80mg | 20mg | 3% |
| Phosphorus | 53mg | 35mg | 3% |
| Vitamin B5 | 0.041mg | 0.14mg | 2% |
| Choline | 9.5mg | 2% | |
| Calories | 21kcal | 61kcal | 2% |
| Protein | 1.8g | 1.5g | 1% |
| Monounsaturated fat | 0.211g | 0.004g | 1% |
| Zinc | 0.2mg | 0.12mg | 1% |
| Copper | 0.13mg | 0.12mg | 1% |
| Fats | 0.7g | 0.3g | 1% |
| Saturated fat | 0.17g | 0.04g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +5175% |
| Contains less Sat. FatSaturated fat | -76.5% |
| Contains more Poly. FatPolyunsaturated fat | +52.3% |
