Borage vs. Sauerkraut — In-Depth Nutrition Comparison
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Important differences between Borage and Sauerkraut
- Sauerkraut has less Vitamin A RAE, Iron, Vitamin C, Vitamin B2, Magnesium, Potassium, Manganese, and Calcium.
- Sauerkraut's daily need coverage for Sodium is 25% more.
- Borage has 210 times more Vitamin A RAE than Sauerkraut. Borage has 210µg of Vitamin A RAE, while Sauerkraut has 1µg.
- Borage is lower in Sodium.
The food varieties used in the comparison are Borage, raw and Sauerkraut, canned, solids and liquids.
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.
Contains
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Calcium
+210%
Contains
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Iron
+124.5%
Contains
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Magnesium
+300%
Contains
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Phosphorus
+165%
Contains
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Potassium
+176.5%
Contains
less
Sodium
-87.9%
Contains
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Copper
+35.4%
Contains
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Manganese
+131.1%
Contains
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Selenium
+50%
Equal in Zinc - 0.19
Contains
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Calcium
+210%
Contains
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Iron
+124.5%
Contains
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Magnesium
+300%
Contains
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Phosphorus
+165%
Contains
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Potassium
+176.5%
Contains
less
Sodium
-87.9%
Contains
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Copper
+35.4%
Contains
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Manganese
+131.1%
Contains
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Selenium
+50%
Equal in Zinc - 0.19
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
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Vitamin A
+23233.3%
Contains
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Vitamin C
+138.1%
Contains
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Vitamin B1
+185.7%
Contains
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Vitamin B2
+581.8%
Contains
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Vitamin B3
+529.4%
Contains
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Vitamin B5
+126.8%
Contains
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Vitamin B6
+54.8%
Contains
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Folate
+84.6%
Contains
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Vitamin A
+23233.3%
Contains
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Vitamin C
+138.1%
Contains
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Vitamin B1
+185.7%
Contains
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Vitamin B2
+581.8%
Contains
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Vitamin B3
+529.4%
Contains
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Vitamin B5
+126.8%
Contains
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Vitamin B6
+54.8%
Contains
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Folate
+84.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+97.8%
Contains
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Fats
+400%
Contains
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Carbs
+39.9%
Contains
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Other
+49.3%
Equal in Water - 92.52
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Protein:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
Contains
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Protein
+97.8%
Contains
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Fats
+400%
Contains
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Carbs
+39.9%
Contains
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Other
+49.3%
Equal in Water - 92.52
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1523.1%
Contains
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Polyunsaturated fat
+62.7%
Contains
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Saturated Fat
-80%
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.211 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.034 g
Monounsaturated Fat:
0.013 g
Polyunsaturated fat:
0.067 g
Contains
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Monounsaturated Fat
+1523.1%
Contains
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Polyunsaturated fat
+62.7%
Contains
less
Saturated Fat
-80%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.06g | 1.38g |
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| Protein | 1.8g | 0.91g |
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| Fats | 0.7g | 0.14g |
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| Carbs | 3.06g | 4.28g |
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| Calories | 21kcal | 19kcal |
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| Fructose | 0.04g |
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| Sugar | 1.78g |
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| Fiber | 2.9g |
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| Calcium | 93mg | 30mg |
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| Iron | 3.3mg | 1.47mg |
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| Magnesium | 52mg | 13mg |
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| Phosphorus | 53mg | 20mg |
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| Potassium | 470mg | 170mg |
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| Sodium | 80mg | 661mg |
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| Zinc | 0.2mg | 0.19mg |
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| Copper | 0.13mg | 0.096mg |
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| Manganese | 0.349mg | 0.151mg |
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| Selenium | 0.9µg | 0.6µg |
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| Vitamin A | 4200IU | 18IU |
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| Vitamin A RAE | 210µg | 1µg |
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| Vitamin E | 0.14mg |
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| Vitamin C | 35mg | 14.7mg |
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| Vitamin B1 | 0.06mg | 0.021mg |
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| Vitamin B2 | 0.15mg | 0.022mg |
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| Vitamin B3 | 0.9mg | 0.143mg |
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| Vitamin B5 | 0.041mg | 0.093mg |
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| Vitamin B6 | 0.084mg | 0.13mg |
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| Folate | 13µg | 24µg |
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| Vitamin K | 13µg |
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| Tryptophan | 0.008mg |
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| Threonine | 0.025mg |
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| Isoleucine | 0.021mg |
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| Leucine | 0.029mg |
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| Lysine | 0.031mg |
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| Methionine | 0.009mg |
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| Phenylalanine | 0.023mg |
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| Valine | 0.03mg |
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| Histidine | 0.016mg |
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| Saturated Fat | 0.17g | 0.034g |
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| Monounsaturated Fat | 0.211g | 0.013g |
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| Polyunsaturated fat | 0.109g | 0.067g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
39%
13%
Minerals Daily Need Coverage Score
36%
24%
Comparison summary
Which food is lower in Saturated Fat?
Sauerkraut is lower in Saturated Fat (difference - 0.136g)
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Borage contains less Sodium (difference - 581mg)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 32)
Which food is cheaper?
Borage is cheaper (difference - $1)
Which food is richer in minerals?
Borage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.