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Borage vs. Taro leaves — In-Depth Nutrition Comparison

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Summary of differences between borage and taro leaves

  • Borage has more iron, while taro leaves have more folate, vitamin B2, vitamin C, manganese, copper, vitamin B1, and potassium.
  • Taro leaves cover your daily need for folate, 28% more than borage.

These are the specific foods used in this comparison Borage, raw and Taro leaves, raw.

Infographic

Borage vs Taro leaves 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.
Borage
2
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 32% 32% 57% 84% 90% 11% 26% 0.39% 93% 4.9%
Contains more MagnesiumMagnesium +15.6%
Contains more IronIron +46.7%
Contains more CalciumCalcium +15.1%
Contains more PotassiumPotassium +37.9%
Contains more CopperCopper +107.7%
Contains more ZincZinc +105%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +104.6%
~equal in Selenium ~0.9µg

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
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 117% 70% 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 173% 80% 40% 0% 52% 105% 28% 5% 34% 0% 272% 95% 7%
Contains more Vitamin CVitamin C +48.6%
Contains more Vitamin AVitamin A +14.8%
Contains more Vitamin B1Vitamin B1 +248.3%
Contains more Vitamin B2Vitamin B2 +204%
Contains more Vitamin B3Vitamin B3 +68.1%
Contains more Vitamin B5Vitamin B5 +104.9%
Contains more Vitamin B6Vitamin B6 +73.8%
Contains more FolateFolate +869.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
1
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 g
Contains more ProteinProtein +176.7%
Contains more CarbsCarbs +119%
Contains more OtherOther +33.3%
~equal in Fats ~0.74g
~equal in Water ~85.66g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
1
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
29% 12% 59%
Saturated fat: Sat. Fat 0.151 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.307 g
Contains more Mono. FatMonounsaturated fat +251.7%
Contains less Sat. FatSaturated fat -11.2%
Contains more Poly. FatPolyunsaturated fat +181.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Taro leaves DV% diff.
Vitamin K 108.6µg 91%
Folate 13µg 126µg 28%
Vitamin B2 0.15mg 0.456mg 24%
Vitamin C 35mg 52mg 19%
Manganese 0.349mg 0.714mg 16%
Copper 0.13mg 0.27mg 16%
Fiber 3.7g 15%
Vitamin E 2.02mg 13%
Iron 3.3mg 2.25mg 13%
Vitamin B1 0.06mg 0.209mg 12%
Protein 1.8g 4.98g 6%
Potassium 470mg 648mg 5%
Vitamin B6 0.084mg 0.146mg 5%
Vitamin B3 0.9mg 1.513mg 4%
Sodium 80mg 3mg 3%
Vitamin A 210µg 241µg 3%
Magnesium 52mg 45mg 2%
Zinc 0.2mg 0.41mg 2%
Choline 12.8mg 2%
Vitamin B5 0.041mg 0.084mg 1%
Polyunsaturated fat 0.109g 0.307g 1%
Calories 21kcal 42kcal 1%
Phosphorus 53mg 60mg 1%
Calcium 93mg 107mg 1%
Carbs 3.06g 6.7g 1%
Fats 0.7g 0.74g 0%
Net carbs 3.06g 3g N/A
Sugar 3.01g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.17g 0.151g 0%
Monounsaturated fat 0.211g 0.06g 0%
Tryptophan 0.048mg 0%
Threonine 0.167mg 0%
Isoleucine 0.26mg 0%
Leucine 0.392mg 0%
Lysine 0.246mg 0%
Methionine 0.079mg 0%
Phenylalanine 0.195mg 0%
Valine 0.256mg 0%
Histidine 0.114mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Taro leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
22%
Borage
69%
Taro leaves
Minerals Daily Need Coverage Score
36%
Borage
43%
Taro leaves

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Taro leaves
Taro leaves is lower in Saturated fat (difference - 0.019g)
Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 3.01g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.