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Brussels sprout vs. Borage — In-Depth Nutrition Comparison

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Differences between Brussels sprout and Borage

  • Brussels sprout has more Vitamin C, Folate, Vitamin B6, Vitamin B1, and Vitamin B5, while Borage has more Iron, Vitamin A RAE, Magnesium, Copper, and Calcium.
  • Brussels sprout's daily need coverage for Vitamin C is 56% higher.
  • Borage contains 8 times less Vitamin B5 than Brussels sprout. Brussels sprout contains 0.309mg of Vitamin B5, while Borage contains 0.041mg.

The food types used in this comparison are Brussels sprouts, raw and Borage, raw.

Infographic

Brussels sprout 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.
Contains more Phosphorus +30.2%
Contains less Sodium -68.8%
Contains more Zinc +110%
Contains more Selenium +77.8%
Contains more Calcium +121.4%
Contains more Iron +135.7%
Contains more Magnesium +126.1%
Contains more Potassium +20.8%
Contains more Copper +85.7%
Equal in Manganese - 0.349
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Phosphorus +30.2%
Contains less Sodium -68.8%
Contains more Zinc +110%
Contains more Selenium +77.8%
Contains more Calcium +121.4%
Contains more Iron +135.7%
Contains more Magnesium +126.1%
Contains more Potassium +20.8%
Contains more Copper +85.7%
Equal in Manganese - 0.349

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.
:
3
Borage
Contains more Vitamin C +142.9%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B5 +653.7%
Contains more Vitamin B6 +160.7%
Contains more Folate +369.2%
Contains more Vitamin A +457%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +20.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 11% 443%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0% 0%
Contains more Vitamin C +142.9%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B5 +653.7%
Contains more Vitamin B6 +160.7%
Contains more Folate +369.2%
Contains more Vitamin A +457%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B3 +20.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +87.8%
Contains more Carbs +192.5%
Contains more Fats +133.3%
Equal in Water - 93
Equal in Other - 1.44
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
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 +87.8%
Contains more Carbs +192.5%
Contains more Fats +133.3%
Equal in Water - 93
Equal in Other - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +140267%
Contains more Monounsaturated Fat +817.4%
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -63.5%
Contains more Polyunsaturated fat +140267%
Contains more Monounsaturated Fat +817.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout 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 Brussels sprout Borage Opinion
Net carbs 5.15g 3.06g Brussels sprout
Protein 3.38g 1.8g Brussels sprout
Fats 0.3g 0.7g Borage
Carbs 8.95g 3.06g Brussels sprout
Calories 43kcal 21kcal Brussels sprout
Fructose 0.93g Brussels sprout
Sugar 2.2g Borage
Fiber 3.8g Brussels sprout
Calcium 42mg 93mg Borage
Iron 1.4mg 3.3mg Borage
Magnesium 23mg 52mg Borage
Phosphorus 69mg 53mg Brussels sprout
Potassium 389mg 470mg Borage
Sodium 25mg 80mg Brussels sprout
Zinc 0.42mg 0.2mg Brussels sprout
Copper 0.07mg 0.13mg Borage
Manganese 0.337mg 0.349mg Borage
Selenium 1.6µg 0.9µg Brussels sprout
Vitamin A 754IU 4200IU Borage
Vitamin A RAE 38µg 210µg Borage
Vitamin E 0.88mg Brussels sprout
Vitamin C 85mg 35mg Brussels sprout
Vitamin B1 0.139mg 0.06mg Brussels sprout
Vitamin B2 0.09mg 0.15mg Borage
Vitamin B3 0.745mg 0.9mg Borage
Vitamin B5 0.309mg 0.041mg Brussels sprout
Vitamin B6 0.219mg 0.084mg Brussels sprout
Folate 61µg 13µg Brussels sprout
Choline 19.1mg Brussels sprout
Vitamin K 177µg Brussels sprout
Tryptophan 0.037mg Brussels sprout
Threonine 0.12mg Brussels sprout
Isoleucine 0.132mg Brussels sprout
Leucine 0.152mg Brussels sprout
Lysine 0.154mg Brussels sprout
Methionine 0.032mg Brussels sprout
Phenylalanine 0.098mg Brussels sprout
Valine 0.155mg Brussels sprout
Histidine 0.076mg Brussels sprout
Saturated Fat 0.062g 0.17g Brussels sprout
Monounsaturated Fat 0.023g 0.211g Borage
Polyunsaturated fat 153g 0.109g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout 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
76%
Brussels sprout
36%
Borage
Minerals Daily Need Coverage Score
24%
Brussels sprout
36%
Borage

Comparison summary

Which food contains less Sodium?
Brussels sprout
Brussels sprout contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Brussels sprout
Brussels sprout is lower in Saturated Fat (difference - 0.108g)
Which food is richer in vitamins?
Brussels sprout
Brussels sprout is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 0)
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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.