Borage vs. Spinach — In-Depth Nutrition Comparison
Compare
Differences between borage and spinach
- Borage has more vitamin C, while spinach has more vitamin A, folate, manganese, vitamin B6, magnesium, vitamin B2, and zinc.
- Spinach's daily need coverage for vitamin A is 126% higher.
- Spinach contains 4 times less vitamin C than borage. Borage contains 35mg of vitamin C, while spinach contains 9.8mg.
The food types used in this comparison are Borage, raw and Spinach, cooked, boiled, drained, without salt.
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.
| Contains more MagnesiumMagnesium | +67.3% |
| Contains more CalciumCalcium | +46.2% |
| Contains more CopperCopper | +33.8% |
| Contains more ZincZinc | +280% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +167.9% |
| Contains more SeleniumSelenium | +66.7% |
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 | +257.1% |
| Contains more Vitamin B3Vitamin B3 | +83.7% |
| Contains more Vitamin AVitamin A | +149.5% |
| Contains more Vitamin B1Vitamin B1 | +58.3% |
| Contains more Vitamin B2Vitamin B2 | +57.3% |
| Contains more Vitamin B5Vitamin B5 | +253.7% |
| Contains more Vitamin B6Vitamin B6 | +188.1% |
| Contains more FolateFolate | +1023.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 210µg | 524µg | 35% |
| Folate | 13µg | 146µg | 33% |
| Vitamin C | 35mg | 9.8mg | 28% |
| Manganese | 0.349mg | 0.935mg | 25% |
| Vitamin E | 2.08mg | 14% | |
| Vitamin B6 | 0.084mg | 0.242mg | 12% |
| Fiber | 2.4g | 10% | |
| Magnesium | 52mg | 87mg | 8% |
| Vitamin B2 | 0.15mg | 0.236mg | 7% |
| Copper | 0.13mg | 0.174mg | 5% |
| Zinc | 0.2mg | 0.76mg | 5% |
| Calcium | 93mg | 136mg | 4% |
| Choline | 19.7mg | 4% | |
| Vitamin B1 | 0.06mg | 0.095mg | 3% |
| Iron | 3.3mg | 3.57mg | 3% |
| Vitamin B3 | 0.9mg | 0.49mg | 3% |
| Vitamin B5 | 0.041mg | 0.145mg | 2% |
| Protein | 1.8g | 2.97g | 2% |
| Saturated fat | 0.17g | 0.043g | 1% |
| Monounsaturated fat | 0.211g | 0.006g | 1% |
| Selenium | 0.9µg | 1.5µg | 1% |
| Fats | 0.7g | 0.26g | 1% |
| Calories | 21kcal | 23kcal | 0% |
| Carbs | 3.06g | 3.75g | 0% |
| Net carbs | 3.06g | 1.35g | N/A |
| Potassium | 470mg | 466mg | 0% |
| Sugar | 0.43g | N/A | |
| Phosphorus | 53mg | 56mg | 0% |
| Sodium | 80mg | 70mg | 0% |
| Polyunsaturated fat | 0.109g | 0.109g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +169.2% |
| Contains more ProteinProtein | +65% |
| Contains more CarbsCarbs | +22.5% |
| Contains more OtherOther | +25.7% |
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3416.7% |
| Contains less Sat. FatSaturated fat | -74.7% |
~equal in
Polyunsaturated fat
~0.109g
