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  6. Borage vs. Vegetable

Borage vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between Borage and Vegetable?

  • Borage is richer than Vegetable in Vitamin C, Iron, Potassium, Magnesium, Calcium, and Copper.
  • Borage's daily need coverage for Vitamin C is 35% more.
  • Borage has 4 times more Iron than Vegetable. While Borage has 3.3mg of Iron, Vegetable has only 0.82mg.

We used Borage, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Borage vs Vegetable 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
7
:
3
Vegetable
Vegetable
Contains more Calcium +272%
Contains more Iron +302.4%
Contains more Magnesium +136.4%
Contains more Potassium +178.1%
Contains more Copper +56.6%
Contains more Selenium +200%
Contains less Sodium -56.3%
Contains more Zinc +145%
Equal in Phosphorus - 51
Equal in Manganese - 0.379
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +272%
Contains more Iron +302.4%
Contains more Magnesium +136.4%
Contains more Potassium +178.1%
Contains more Copper +56.6%
Contains more Selenium +200%
Contains less Sodium -56.3%
Contains more Zinc +145%
Equal in Phosphorus - 51
Equal in Manganese - 0.379

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
4
:
6
Vegetable
Vegetable
Contains more Vitamin C +993.8%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B5 +268.3%
Contains more Folate +46.2%
Equal in Vitamin A - 4277
Equal in Vitamin B3 - 0.851
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +993.8%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +13.5%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B5 +268.3%
Contains more Folate +46.2%
Equal in Vitamin A - 4277
Equal in Vitamin B3 - 0.851

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Vegetable
Vegetable
Contains more Fats +366.7%
Contains more Water +11.7%
Contains more Other +114.9%
Contains more Protein +58.9%
Contains more Carbs +327.8%
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +366.7%
Contains more Water +11.7%
Contains more Other +114.9%
Contains more Protein +58.9%
Contains more Carbs +327.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +2010%
Contains more Polyunsaturated fat +51.4%
Contains less Saturated Fat -81.8%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +2010%
Contains more Polyunsaturated fat +51.4%
Contains less Saturated Fat -81.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Vegetable Opinion
Net carbs 3.06g 8.69g Vegetable
Protein 1.8g 2.86g Vegetable
Fats 0.7g 0.15g Borage
Carbs 3.06g 13.09g Vegetable
Calories 21kcal 65kcal Vegetable
Sugar 3.12g Borage
Fiber 4.4g Vegetable
Calcium 93mg 25mg Borage
Iron 3.3mg 0.82mg Borage
Magnesium 52mg 22mg Borage
Phosphorus 53mg 51mg Borage
Potassium 470mg 169mg Borage
Sodium 80mg 35mg Vegetable
Zinc 0.2mg 0.49mg Vegetable
Copper 0.13mg 0.083mg Borage
Manganese 0.349mg 0.379mg Vegetable
Selenium 0.9µg 0.3µg Borage
Vitamin A 4200IU 4277IU Vegetable
Vitamin A RAE 210µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 35mg 3.2mg Borage
Vitamin B1 0.06mg 0.071mg Vegetable
Vitamin B2 0.15mg 0.12mg Borage
Vitamin B3 0.9mg 0.851mg Borage
Vitamin B5 0.041mg 0.151mg Vegetable
Vitamin B6 0.084mg 0.074mg Borage
Folate 13µg 19µg Vegetable
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.17g 0.031g Vegetable
Monounsaturated Fat 0.211g 0.01g Borage
Polyunsaturated fat 0.109g 0.072g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
36%
Borage
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.139g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 66)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.5)
Which food is richer in minerals?
Borage
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.