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Rapini vs. Borage — In-Depth Nutrition Comparison

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How are rapini and borage different?

  • Rapini is higher in folate, vitamin B1, vitamin B6, and vitamin B5; however, borage is richer in vitamin A, vitamin C, iron, copper, potassium, and magnesium.
  • Daily need coverage for vitamin A for borage is 32% higher.
  • Rapini contains 8 times more vitamin B5 than borage. While rapini contains 0.322mg of vitamin B5, borage contains only 0.041mg.

Broccoli raab, raw and Borage, raw are the varieties used in this article.

Infographic

Rapini vs Borage 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.
Rapini
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Borage
4
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%
Contains more CalciumCalcium +16.1%
Contains more ZincZinc +285%
Contains more PhosphorusPhosphorus +37.7%
Contains less SodiumSodium -58.8%
Contains more ManganeseManganese +13.2%
Contains more MagnesiumMagnesium +136.4%
Contains more PotassiumPotassium +139.8%
Contains more IronIron +54.2%
Contains more CopperCopper +209.5%
~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.
Rapini
8
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Borage
3
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin B5Vitamin B5 +685.4%
Contains more Vitamin B6Vitamin B6 +103.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +538.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +73.3%
Contains more Vitamin AVitamin A +60.3%
Contains more Vitamin B2Vitamin B2 +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rapini Borage DV% diff.
Vitamin K 224µg 187%
Folate 83µg 13µg 18%
Vitamin C 20.2mg 35mg 16%
Iron 2.14mg 3.3mg 15%
Fiber 2.7g 11%
Vitamin E 1.62mg 11%
Copper 0.042mg 0.13mg 10%
Vitamin A 131µg 210µg 9%
Vitamin B1 0.162mg 0.06mg 9%
Potassium 196mg 470mg 8%
Magnesium 22mg 52mg 7%
Vitamin B6 0.171mg 0.084mg 7%
Vitamin B5 0.322mg 0.041mg 6%
Zinc 0.77mg 0.2mg 5%
Phosphorus 73mg 53mg 3%
Choline 18.3mg 3%
Protein 3.17g 1.8g 3%
Calcium 108mg 93mg 2%
Sodium 33mg 80mg 2%
Manganese 0.395mg 0.349mg 2%
Vitamin B2 0.129mg 0.15mg 2%
Vitamin B3 1.221mg 0.9mg 2%
Saturated fat 0.05g 0.17g 1%
Calories 22kcal 21kcal 0%
Fats 0.49g 0.7g 0%
Carbs 2.85g 3.06g 0%
Net carbs 0.15g 3.06g N/A
Sugar 0.38g N/A
Selenium 1µg 0.9µg 0%
Monounsaturated fat 0.026g 0.211g 0%
Polyunsaturated fat 0.13g 0.109g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Borage
4
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more ProteinProtein +76.1%
Contains more FatsFats +42.9%
Contains more OtherOther +53.2%
~equal in Carbs ~3.06g
~equal in Water ~93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
2
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
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
Contains less Sat. FatSaturated fat -70.6%
Contains more Poly. FatPolyunsaturated fat +19.3%
Contains more Mono. FatMonounsaturated fat +711.5%

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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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.