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  6. Borage vs. Spinach

Borage vs. Spinach — In-Depth Nutrition Comparison

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Differences between Borage and Spinach

  • Borage has more Vitamin C, while Spinach has more Vitamin A RAE, Folate, Manganese, Vitamin B6, Magnesium, Vitamin B2, and Zinc.
  • Spinach's daily need coverage for Vitamin A RAE is 35% 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

Borage vs Spinach 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
Borage
1
:
9
Spinach
Spinach
Contains more Calcium +46.2%
Contains more Magnesium +67.3%
Contains less Sodium -12.5%
Contains more Zinc +280%
Contains more Copper +33.8%
Contains more Manganese +167.9%
Contains more Selenium +66.7%
Equal in Iron - 3.57
Equal in Phosphorus - 56
Equal in Potassium - 466
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +46.2%
Contains more Magnesium +67.3%
Contains less Sodium -12.5%
Contains more Zinc +280%
Contains more Copper +33.8%
Contains more Manganese +167.9%
Contains more Selenium +66.7%
Equal in Iron - 3.57
Equal in Phosphorus - 56
Equal in Potassium - 466

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
Borage
2
:
8
Spinach
Spinach
Contains more Vitamin C +257.1%
Contains more Vitamin B3 +83.7%
Contains more Vitamin A +149.5%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B5 +253.7%
Contains more Vitamin B6 +188.1%
Contains more Folate +1023.1%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +257.1%
Contains more Vitamin B3 +83.7%
Contains more Vitamin A +149.5%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +57.3%
Contains more Vitamin B5 +253.7%
Contains more Vitamin B6 +188.1%
Contains more Folate +1023.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
2
:
3
Spinach
Spinach
Contains more Fats +169.2%
Contains more Protein +65%
Contains more Carbs +22.5%
Contains more Other +25.7%
Equal in Water - 91.21
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +169.2%
Contains more Protein +65%
Contains more Carbs +22.5%
Contains more Other +25.7%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
1
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +3416.7%
Contains less Saturated Fat -74.7%
Equal in Polyunsaturated fat - 0.109
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +3416.7%
Contains less Saturated Fat -74.7%
Equal in Polyunsaturated fat - 0.109

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Spinach Opinion
Net carbs 3.06g 1.35g Borage
Protein 1.8g 2.97g Spinach
Fats 0.7g 0.26g Borage
Carbs 3.06g 3.75g Spinach
Calories 21kcal 23kcal Spinach
Sugar 0.43g Borage
Fiber 2.4g Spinach
Calcium 93mg 136mg Spinach
Iron 3.3mg 3.57mg Spinach
Magnesium 52mg 87mg Spinach
Phosphorus 53mg 56mg Spinach
Potassium 470mg 466mg Borage
Sodium 80mg 70mg Spinach
Zinc 0.2mg 0.76mg Spinach
Copper 0.13mg 0.174mg Spinach
Manganese 0.349mg 0.935mg Spinach
Selenium 0.9µg 1.5µg Spinach
Vitamin A 4200IU 10481IU Spinach
Vitamin A RAE 210µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 35mg 9.8mg Borage
Vitamin B1 0.06mg 0.095mg Spinach
Vitamin B2 0.15mg 0.236mg Spinach
Vitamin B3 0.9mg 0.49mg Borage
Vitamin B5 0.041mg 0.145mg Spinach
Vitamin B6 0.084mg 0.242mg Spinach
Folate 13µg 146µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.17g 0.043g Spinach
Monounsaturated Fat 0.211g 0.006g Borage
Polyunsaturated fat 0.109g 0.109g

Which food is preferable for your diet?

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

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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%
Borage
183%
Spinach
Minerals Daily Need Coverage Score
36%
Borage
52%
Spinach

Comparison summary

Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.127g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.43g)
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 - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.