Borage vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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The main differences between borage and marrow-stem Kale
- Borage has more iron, copper, potassium, and magnesium; however, marrow-stem Kale has more folate, vitamin A, calcium, manganese, and vitamin B6.
- Daily need coverage for iron for borage is 35% higher.
- Marrow-stem Kale has 3 times less copper than borage. Borage has 0.13mg of copper, while marrow-stem Kale has 0.046mg.
Food types used in this article are Borage, raw and Collards, raw.
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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 | +92.6% |
| Contains more PotassiumPotassium | +120.7% |
| Contains more IronIron | +602.1% |
| Contains more CopperCopper | +182.6% |
| Contains more PhosphorusPhosphorus | +112% |
| Contains more CalciumCalcium | +149.5% |
| Contains less SodiumSodium | -78.8% |
| Contains more ManganeseManganese | +88.5% |
| Contains more SeleniumSelenium | +44.4% |
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 B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +21.3% |
| Contains more Vitamin AVitamin A | +19.5% |
| Contains more Vitamin B5Vitamin B5 | +551.2% |
| Contains more Vitamin B6Vitamin B6 | +96.4% |
| Contains more FolateFolate | +892.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Iron | 3.3mg | 0.47mg | 35% |
| Folate | 13µg | 129µg | 29% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Calcium | 93mg | 232mg | 14% |
| Manganese | 0.349mg | 0.658mg | 13% |
| Copper | 0.13mg | 0.046mg | 9% |
| Potassium | 470mg | 213mg | 8% |
| Magnesium | 52mg | 27mg | 6% |
| Vitamin B6 | 0.084mg | 0.165mg | 6% |
| Vitamin A | 210µg | 251µg | 5% |
| Vitamin B5 | 0.041mg | 0.267mg | 5% |
| Choline | 23.2mg | 4% | |
| Phosphorus | 53mg | 25mg | 4% |
| Sodium | 80mg | 17mg | 3% |
| Protein | 1.8g | 3.02g | 2% |
| Vitamin B2 | 0.15mg | 0.13mg | 2% |
| Saturated fat | 0.17g | 0.055g | 1% |
| Polyunsaturated fat | 0.109g | 0.201g | 1% |
| Calories | 21kcal | 32kcal | 1% |
| Vitamin B1 | 0.06mg | 0.054mg | 1% |
| Vitamin B3 | 0.9mg | 0.742mg | 1% |
| Selenium | 0.9µg | 1.3µg | 1% |
| Carbs | 3.06g | 5.42g | 1% |
| Fats | 0.7g | 0.61g | 0% |
| Vitamin C | 35mg | 35.3mg | 0% |
| Net carbs | 3.06g | 1.42g | N/A |
| Sugar | 0.46g | N/A | |
| Zinc | 0.2mg | 0.21mg | 0% |
| Monounsaturated fat | 0.211g | 0.03g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +14.8% |
| Contains more ProteinProtein | +67.8% |
| Contains more CarbsCarbs | +77.1% |
~equal in
Water
~89.62g
~equal in
Other
~1.33g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.211 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Mono. FatMonounsaturated fat | +603.3% |
| Contains less Sat. FatSaturated fat | -67.6% |
| Contains more Poly. FatPolyunsaturated fat | +84.4% |
