Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Borage vs. Lettuce — In-Depth Nutrition Comparison

Compare

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 RAE, and Folate.
  • Borage's daily need coverage for Iron is 31% 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
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
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% 252% 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% 444% 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 +76.3%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Lettuce Opinion
Calories 21kcal 15kcal Borage
Protein 1.8g 1.36g Borage
Fats 0.7g 0.15g Borage
Vitamin C 35mg 9.2mg Borage
Net carbs 3.06g 1.57g Borage
Carbs 3.06g 2.87g Borage
Magnesium 52mg 13mg Borage
Calcium 93mg 36mg Borage
Potassium 470mg 194mg Borage
Iron 3.3mg 0.86mg Borage
Sugar 0.78g Borage
Fiber 1.3g Lettuce
Copper 0.13mg 0.029mg Borage
Zinc 0.2mg 0.18mg Borage
Phosphorus 53mg 29mg Borage
Sodium 80mg 28mg Lettuce
Vitamin A 4200IU 7405IU Lettuce
Vitamin A RAE 210µg 370µg Lettuce
Vitamin E 0.22mg Lettuce
Manganese 0.349mg 0.25mg Borage
Selenium 0.9µg 0.6µg Borage
Vitamin B1 0.06mg 0.07mg Lettuce
Vitamin B2 0.15mg 0.08mg Borage
Vitamin B3 0.9mg 0.375mg Borage
Vitamin B5 0.041mg 0.134mg Lettuce
Vitamin B6 0.084mg 0.09mg Lettuce
Vitamin K 126.3µg Lettuce
Folate 13µg 38µg Lettuce
Choline 13.6mg Lettuce
Saturated Fat 0.17g 0.02g Lettuce
Monounsaturated Fat 0.211g 0.006g Borage
Polyunsaturated fat 0.109g 0.082g Borage
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Fructose 0.43g Lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
69%
Lettuce
Minerals Daily Need Coverage Score
36%
Borage
14%
Lettuce

Comparison summary

Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 52mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.15g)
Which food is richer in vitamins?
Lettuce
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.78g)
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 - $0.5)
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)

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.