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  6. Rapini vs. Borage

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 C, Iron, Copper, Vitamin A RAE, Potassium, and Magnesium.
  • Daily need coverage for Folate from Rapini is 18% 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
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.
Rapini
Rapini
6
:
4
Borage
Borage
Contains more Calcium +16.1%
Contains more Phosphorus +37.7%
Contains less Sodium -58.8%
Contains more Zinc +285%
Contains more Manganese +13.2%
Contains more Selenium +11.1%
Contains more Iron +54.2%
Contains more Magnesium +136.4%
Contains more Potassium +139.8%
Contains more Copper +209.5%
Equal in Selenium - 0.9
Rapini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 81% 16% 32% 18% 5% 22% 14% 52% 6%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Calcium +16.1%
Contains more Phosphorus +37.7%
Contains less Sodium -58.8%
Contains more Zinc +285%
Contains more Manganese +13.2%
Contains more Selenium +11.1%
Contains more Iron +54.2%
Contains more Magnesium +136.4%
Contains more Potassium +139.8%
Contains more Copper +209.5%
Equal in Selenium - 0.9

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
Rapini
7
:
3
Borage
Borage
Contains more Vitamin B1 +170%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B5 +685.4%
Contains more Vitamin B6 +103.6%
Contains more Folate +538.5%
Contains more Vitamin A +60.2%
Contains more Vitamin C +73.3%
Contains more Vitamin B2 +16.3%
Rapini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 158% 33% 0% 68% 41% 30% 23% 20% 40% 63% 0% 560%
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 B1 +170%
Contains more Vitamin B3 +35.7%
Contains more Vitamin B5 +685.4%
Contains more Vitamin B6 +103.6%
Contains more Folate +538.5%
Contains more Vitamin A +60.2%
Contains more Vitamin C +73.3%
Contains more Vitamin B2 +16.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rapini
Rapini
1
:
4
Borage
Borage
Contains more Protein +76.1%
Contains more Fats +42.9%
Contains more Other +53.2%
Equal in Carbs - 3.06
Equal in Water - 93
Rapini
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 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 +76.1%
Contains more Fats +42.9%
Contains more Other +53.2%
Equal in Carbs - 3.06
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rapini
Rapini
2
:
1
Borage
Borage
Contains less Saturated Fat -70.6%
Contains more Polyunsaturated fat +19.3%
Contains more Monounsaturated Fat +711.5%
Rapini
24% 13% 63%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.13 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -70.6%
Contains more Polyunsaturated fat +19.3%
Contains more Monounsaturated Fat +711.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rapini 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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rapini Borage Opinion
Net carbs 0.15g 3.06g Borage
Protein 3.17g 1.8g Rapini
Fats 0.49g 0.7g Borage
Carbs 2.85g 3.06g Borage
Calories 22kcal 21kcal Rapini
Fructose 0.17g Rapini
Sugar 0.38g Borage
Fiber 2.7g Rapini
Calcium 108mg 93mg Rapini
Iron 2.14mg 3.3mg Borage
Magnesium 22mg 52mg Borage
Phosphorus 73mg 53mg Rapini
Potassium 196mg 470mg Borage
Sodium 33mg 80mg Rapini
Zinc 0.77mg 0.2mg Rapini
Copper 0.042mg 0.13mg Borage
Manganese 0.395mg 0.349mg Rapini
Selenium 1µg 0.9µg Rapini
Vitamin A 2622IU 4200IU Borage
Vitamin A RAE 131µg 210µg Borage
Vitamin E 1.62mg Rapini
Vitamin C 20.2mg 35mg Borage
Vitamin B1 0.162mg 0.06mg Rapini
Vitamin B2 0.129mg 0.15mg Borage
Vitamin B3 1.221mg 0.9mg Rapini
Vitamin B5 0.322mg 0.041mg Rapini
Vitamin B6 0.171mg 0.084mg Rapini
Folate 83µg 13µg Rapini
Vitamin K 224µg Rapini
Tryptophan 0.043mg Rapini
Threonine 0.106mg Rapini
Isoleucine 0.104mg Rapini
Leucine 0.17mg Rapini
Lysine 0.198mg Rapini
Methionine 0.048mg Rapini
Phenylalanine 0.128mg Rapini
Valine 0.153mg Rapini
Histidine 0.066mg Rapini
Saturated Fat 0.05g 0.17g Rapini
Monounsaturated Fat 0.026g 0.211g Borage
Polyunsaturated fat 0.13g 0.109g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rapini 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
86%
Rapini
39%
Borage
Minerals Daily Need Coverage Score
27%
Rapini
36%
Borage

Comparison summary

Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Rapini
Rapini is lower in Saturated Fat (difference - 0.12g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.38g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. 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.