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  6. Borage vs. Zucchini

Borage vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between Borage and Zucchini

  • Borage has more Iron, Vitamin A RAE, Vitamin C, Copper, Magnesium, Calcium, Manganese, and Potassium, however, Zucchini is richer in Vitamin B6.
  • Borage covers your daily Iron needs 37% more than Zucchini.
  • Zucchini has 21 times less Vitamin A RAE than Borage. Borage has 210µg of Vitamin A RAE, while Zucchini has 10µg.

Specific food types used in this comparison are Borage, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Borage vs Zucchini 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
8
:
2
Zucchini
Zucchini
Contains more Calcium +481.3%
Contains more Iron +791.9%
Contains more Magnesium +188.9%
Contains more Phosphorus +39.5%
Contains more Potassium +80.1%
Contains more Copper +145.3%
Contains more Manganese +97.2%
Contains more Selenium +350%
Contains less Sodium -90%
Contains more Zinc +60%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +481.3%
Contains more Iron +791.9%
Contains more Magnesium +188.9%
Contains more Phosphorus +39.5%
Contains more Potassium +80.1%
Contains more Copper +145.3%
Contains more Manganese +97.2%
Contains more Selenium +350%
Contains less Sodium -90%
Contains more Zinc +60%

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
5
:
5
Zucchini
Zucchini
Contains more Vitamin A +2000%
Contains more Vitamin C +95.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +59.6%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +397.6%
Contains more Vitamin B6 +94%
Contains more Folate +84.6%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +2000%
Contains more Vitamin C +95.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +59.6%
Contains more Vitamin B3 +99.6%
Contains more Vitamin B5 +397.6%
Contains more Vitamin B6 +94%
Contains more Folate +84.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Zucchini
Zucchini
Contains more Protein +48.8%
Contains more Fats +118.8%
Contains more Other +152.6%
Equal in Carbs - 3.11
Equal in Water - 94.79
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +48.8%
Contains more Fats +118.8%
Contains more Other +152.6%
Equal in Carbs - 3.11
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +1818.2%
Contains more Polyunsaturated fat +19.8%
Contains less Saturated Fat -50.6%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +1818.2%
Contains more Polyunsaturated fat +19.8%
Contains less Saturated Fat -50.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Zucchini
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 Zucchini Opinion
Net carbs 3.06g 2.11g Borage
Protein 1.8g 1.21g Borage
Fats 0.7g 0.32g Borage
Carbs 3.06g 3.11g Zucchini
Calories 21kcal 17kcal Borage
Fructose 1.38g Zucchini
Sugar 2.5g Borage
Fiber 1g Zucchini
Calcium 93mg 16mg Borage
Iron 3.3mg 0.37mg Borage
Magnesium 52mg 18mg Borage
Phosphorus 53mg 38mg Borage
Potassium 470mg 261mg Borage
Sodium 80mg 8mg Zucchini
Zinc 0.2mg 0.32mg Zucchini
Copper 0.13mg 0.053mg Borage
Manganese 0.349mg 0.177mg Borage
Selenium 0.9µg 0.2µg Borage
Vitamin A 4200IU 200IU Borage
Vitamin A RAE 210µg 10µg Borage
Vitamin E 0.12mg Zucchini
Vitamin C 35mg 17.9mg Borage
Vitamin B1 0.06mg 0.045mg Borage
Vitamin B2 0.15mg 0.094mg Borage
Vitamin B3 0.9mg 0.451mg Borage
Vitamin B5 0.041mg 0.204mg Zucchini
Vitamin B6 0.084mg 0.163mg Zucchini
Folate 13µg 24µg Zucchini
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Saturated Fat 0.17g 0.084g Zucchini
Monounsaturated Fat 0.211g 0.011g Borage
Polyunsaturated fat 0.109g 0.091g Borage
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
36%
Borage
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 72mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.086g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 15)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.4)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.