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Borage vs. Lettuce — In-Depth Nutrition Comparison

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What are the main differences between borage and lettuce?

  • Borage is richer in iron, vitamin C, copper, magnesium, potassium, calcium, and vitamin B2, yet lettuce is richer in vitamin A and folate.
  • Lettuce's daily need coverage for vitamin A is 64% higher.
  • Borage has 4 times more copper than lettuce. Borage has 0.13mg of copper, while lettuce has 0.029mg.

We used Borage, raw and Lettuce, green leaf, raw types in this comparison.

Infographic

Borage vs Lettuce 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
8
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +158.3%
Contains more PotassiumPotassium +142.3%
Contains more IronIron +283.7%
Contains more CopperCopper +348.3%
Contains more PhosphorusPhosphorus +82.8%
Contains more ManganeseManganese +39.6%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -65%
~equal in Zinc ~0.18mg

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
3
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% 70% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin CVitamin C +280.4%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +140%
Contains more Vitamin AVitamin A +76.2%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B5Vitamin B5 +226.8%
Contains more FolateFolate +192.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Borage Lettuce DV% diff.
Vitamin K 126.3µg 105%
Iron 3.3mg 0.86mg 31%
Vitamin C 35mg 9.2mg 29%
Vitamin A 210µg 370µg 18%
Copper 0.13mg 0.029mg 11%
Magnesium 52mg 13mg 9%
Potassium 470mg 194mg 8%
Folate 13µg 38µg 6%
Calcium 93mg 36mg 6%
Vitamin B2 0.15mg 0.08mg 5%
Fiber 1.3g 5%
Manganese 0.349mg 0.25mg 4%
Phosphorus 53mg 29mg 3%
Vitamin B3 0.9mg 0.375mg 3%
Choline 13.6mg 2%
Sodium 80mg 28mg 2%
Vitamin B5 0.041mg 0.134mg 2%
Saturated fat 0.17g 0.02g 1%
Monounsaturated fat 0.211g 0.006g 1%
Fructose 0.43g 1%
Vitamin B1 0.06mg 0.07mg 1%
Protein 1.8g 1.36g 1%
Fats 0.7g 0.15g 1%
Vitamin E 0.22mg 1%
Selenium 0.9µg 0.6µg 1%
Calories 21kcal 15kcal 0%
Carbs 3.06g 2.87g 0%
Net carbs 3.06g 1.57g N/A
Sugar 0.78g N/A
Zinc 0.2mg 0.18mg 0%
Vitamin B6 0.084mg 0.09mg 0%
Polyunsaturated fat 0.109g 0.082g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 0%

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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +32.4%
Contains more FatsFats +366.7%
Contains more OtherOther +125%
~equal in Carbs ~2.87g
~equal in Water ~94.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
2
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +3416.7%
Contains more Poly. FatPolyunsaturated fat +32.9%
Contains less Sat. FatSaturated fat -88.2%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.