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  6. Broccoli vs. Borage

Broccoli vs. Borage — In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Borage

  • Broccoli has more Vitamin C, Folate, Vitamin B5, and Vitamin B6, while Borage has more Iron, Vitamin A RAE, Copper, Magnesium, and Manganese.
  • Broccoli covers your daily need of Vitamin C 60% more than Borage.
  • Broccoli contains 14 times more Vitamin B5 than Borage. While Broccoli contains 0.573mg of Vitamin B5, Borage contains only 0.041mg.

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

Infographic

Broccoli vs Borage 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.
Broccoli
Broccoli
4
:
6
Borage
Borage
Contains more Phosphorus +24.5%
Contains less Sodium -58.8%
Contains more Zinc +105%
Contains more Selenium +177.8%
Contains more Calcium +97.9%
Contains more Iron +352.1%
Contains more Magnesium +147.6%
Contains more Potassium +48.7%
Contains more Copper +165.3%
Contains more Manganese +66.2%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Phosphorus +24.5%
Contains less Sodium -58.8%
Contains more Zinc +105%
Contains more Selenium +177.8%
Contains more Calcium +97.9%
Contains more Iron +352.1%
Contains more Magnesium +147.6%
Contains more Potassium +48.7%
Contains more Copper +165.3%
Contains more Manganese +66.2%

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.
Broccoli
Broccoli
7
:
3
Borage
Borage
Contains more Vitamin C +154.9%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B5 +1297.6%
Contains more Vitamin B6 +108.3%
Contains more Folate +384.6%
Contains more Vitamin A +574.2%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +40.8%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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%
Contains more Vitamin C +154.9%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B5 +1297.6%
Contains more Vitamin B6 +108.3%
Contains more Folate +384.6%
Contains more Vitamin A +574.2%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +40.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
3
Borage
Borage
Contains more Protein +56.7%
Contains more Carbs +117%
Contains more Fats +89.2%
Contains more Other +65.5%
Equal in Water - 93
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +56.7%
Contains more Carbs +117%
Contains more Fats +89.2%
Contains more Other +65.5%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Borage
Borage
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +1818.2%
Contains more Polyunsaturated fat +186.8%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -77.1%
Contains more Monounsaturated Fat +1818.2%
Contains more Polyunsaturated fat +186.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Borage Opinion
Net carbs 4.04g 3.06g Broccoli
Protein 2.82g 1.8g Broccoli
Fats 0.37g 0.7g Borage
Carbs 6.64g 3.06g Broccoli
Calories 34kcal 21kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g Borage
Fiber 2.6g Broccoli
Calcium 47mg 93mg Borage
Iron 0.73mg 3.3mg Borage
Magnesium 21mg 52mg Borage
Phosphorus 66mg 53mg Broccoli
Potassium 316mg 470mg Borage
Sodium 33mg 80mg Broccoli
Zinc 0.41mg 0.2mg Broccoli
Copper 0.049mg 0.13mg Borage
Manganese 0.21mg 0.349mg Borage
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 4200IU Borage
Vitamin A RAE 31µg 210µg Borage
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 35mg Broccoli
Vitamin B1 0.071mg 0.06mg Broccoli
Vitamin B2 0.117mg 0.15mg Borage
Vitamin B3 0.639mg 0.9mg Borage
Vitamin B5 0.573mg 0.041mg Broccoli
Vitamin B6 0.175mg 0.084mg Broccoli
Folate 63µg 13µg Broccoli
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg Broccoli
Threonine 0.088mg Broccoli
Isoleucine 0.079mg Broccoli
Leucine 0.129mg Broccoli
Lysine 0.135mg Broccoli
Methionine 0.038mg Broccoli
Phenylalanine 0.117mg Broccoli
Valine 0.125mg Broccoli
Histidine 0.059mg Broccoli
Saturated Fat 0.039g 0.17g Broccoli
Monounsaturated Fat 0.011g 0.211g Borage
Polyunsaturated fat 0.038g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Borage
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
65%
Broccoli
39%
Borage
Minerals Daily Need Coverage Score
19%
Broccoli
36%
Borage

Comparison summary

Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.131g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.7g)
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 - $0.4)
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)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.