Borage vs. Watercress — In-Depth Nutrition Comparison
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The main differences between borage and watercress
- Borage has more iron, vitamin A, magnesium, and copper; however, watercress has more vitamin C and vitamin B5.
- Daily need coverage for iron for borage is 39% higher.
- Watercress has 5 times less vitamin B3 than borage. Borage has 0.9mg of vitamin B3, while watercress has 0.2mg.
Food types used in this article are Borage, raw and Watercress, raw.
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 more MagnesiumMagnesium | +147.6% |
| Contains more PotassiumPotassium | +42.4% |
| Contains more IronIron | +1550% |
| Contains more CopperCopper | +68.8% |
| Contains more ZincZinc | +81.8% |
| Contains more ManganeseManganese | +43% |
| Contains more CalciumCalcium | +29% |
| Contains more PhosphorusPhosphorus | +13.2% |
| Contains less SodiumSodium | -48.8% |
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 AVitamin A | +31.3% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +350% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin CVitamin C | +22.9% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B5Vitamin B5 | +656.1% |
| Contains more Vitamin B6Vitamin B6 | +53.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Iron | 3.3mg | 0.2mg | 39% |
| Vitamin C | 35mg | 43mg | 9% |
| Vitamin E | 1mg | 7% | |
| Magnesium | 52mg | 21mg | 7% |
| Copper | 0.13mg | 0.077mg | 6% |
| Vitamin A | 210µg | 160µg | 6% |
| Vitamin B5 | 0.041mg | 0.31mg | 5% |
| Manganese | 0.349mg | 0.244mg | 5% |
| Vitamin B3 | 0.9mg | 0.2mg | 4% |
| Potassium | 470mg | 330mg | 4% |
| Vitamin B6 | 0.084mg | 0.129mg | 3% |
| Vitamin B1 | 0.06mg | 0.09mg | 3% |
| Calcium | 93mg | 120mg | 3% |
| Fiber | 0.5g | 2% | |
| Vitamin B2 | 0.15mg | 0.12mg | 2% |
| Sodium | 80mg | 41mg | 2% |
| Choline | 9mg | 2% | |
| Saturated fat | 0.17g | 0.027g | 1% |
| Monounsaturated fat | 0.211g | 0.008g | 1% |
| Folate | 13µg | 9µg | 1% |
| Calories | 21kcal | 11kcal | 1% |
| Protein | 1.8g | 2.3g | 1% |
| Phosphorus | 53mg | 60mg | 1% |
| Zinc | 0.2mg | 0.11mg | 1% |
| Carbs | 3.06g | 1.29g | 1% |
| Fats | 0.7g | 0.1g | 1% |
| Net carbs | 3.06g | 0.79g | N/A |
| Sugar | 0.2g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Polyunsaturated fat | 0.109g | 0.035g | 0% |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more FatsFats | +600% |
| Contains more CarbsCarbs | +137.2% |
| Contains more OtherOther | +20% |
| Contains more ProteinProtein | +27.8% |
~equal in
Water
~95.11g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.211 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +2537.5% |
| Contains more Poly. FatPolyunsaturated fat | +211.4% |
| Contains less Sat. FatSaturated fat | -84.1% |
