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  6. Cardoon vs. Borage

Cardoon vs. Borage — In-Depth Nutrition Comparison

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A recap on differences between Cardoon and Borage

  • Cardoon has more Folate, Copper, and Vitamin B5, however, Borage is higher in Vitamin C, Iron, Vitamin A RAE, and Vitamin B2.
  • Borage covers your daily Vitamin C needs 37% more than Cardoon.
  • Borage contains 8 times less Vitamin B5 than Cardoon. Cardoon contains 0.338mg of Vitamin B5, while Borage contains 0.041mg.

Food varieties used in this article are Cardoon, raw and Borage, raw.

Infographic

Cardoon 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.
Cardoon
Cardoon
1
:
9
Borage
Borage
Contains more Copper +77.7%
Contains more Calcium +32.9%
Contains more Iron +371.4%
Contains more Magnesium +23.8%
Contains more Phosphorus +130.4%
Contains more Potassium +17.5%
Contains less Sodium -52.9%
Contains more Zinc +17.6%
Contains more Manganese +36.3%
Contains more Selenium +350%
Cardoon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 27% 30% 10% 36% 23% 5% 77% 34% 2%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Copper +77.7%
Contains more Calcium +32.9%
Contains more Iron +371.4%
Contains more Magnesium +23.8%
Contains more Phosphorus +130.4%
Contains more Potassium +17.5%
Contains less Sodium -52.9%
Contains more Zinc +17.6%
Contains more Manganese +36.3%
Contains more Selenium +350%

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.
Cardoon
Cardoon
3
:
5
Borage
Borage
Contains more Vitamin B5 +724.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +423.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1650%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +200%
Cardoon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 7% 5% 7% 6% 21% 27% 51% 0% 0%
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 B5 +724.4%
Contains more Vitamin B6 +38.1%
Contains more Folate +423.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +1650%
Contains more Vitamin B1 +200%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cardoon
Cardoon
2
:
3
Borage
Borage
Contains more Carbs +33%
Contains more Protein +157.1%
Contains more Fats +600%
Contains more Other +27.4%
Equal in Water - 93
Cardoon
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 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 Carbs +33%
Contains more Protein +157.1%
Contains more Fats +600%
Contains more Other +27.4%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cardoon
Cardoon
1
:
2
Borage
Borage
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +1072.2%
Contains more Polyunsaturated fat +165.9%
Cardoon
16% 26% 59%
Saturated Fat: 0.011 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.041 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +1072.2%
Contains more Polyunsaturated fat +165.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cardoon Borage Opinion
Net carbs 2.47g 3.06g Borage
Protein 0.7g 1.8g Borage
Fats 0.1g 0.7g Borage
Carbs 4.07g 3.06g Cardoon
Calories 17kcal 21kcal Borage
Fiber 1.6g Cardoon
Calcium 70mg 93mg Borage
Iron 0.7mg 3.3mg Borage
Magnesium 42mg 52mg Borage
Phosphorus 23mg 53mg Borage
Potassium 400mg 470mg Borage
Sodium 170mg 80mg Borage
Zinc 0.17mg 0.2mg Borage
Copper 0.231mg 0.13mg Cardoon
Manganese 0.256mg 0.349mg Borage
Selenium 0.2µg 0.9µg Borage
Vitamin A 0IU 4200IU Borage
Vitamin A RAE 0µg 210µg Borage
Vitamin C 2mg 35mg Borage
Vitamin B1 0.02mg 0.06mg Borage
Vitamin B2 0.03mg 0.15mg Borage
Vitamin B3 0.3mg 0.9mg Borage
Vitamin B5 0.338mg 0.041mg Cardoon
Vitamin B6 0.116mg 0.084mg Cardoon
Folate 68µg 13µg Cardoon
Saturated Fat 0.011g 0.17g Cardoon
Monounsaturated Fat 0.018g 0.211g Borage
Polyunsaturated fat 0.041g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cardoon Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
10%
Cardoon
39%
Borage
Minerals Daily Need Coverage Score
26%
Cardoon
36%
Borage

Comparison summary

Which food is lower in Saturated Fat?
Cardoon
Cardoon is lower in Saturated Fat (difference - 0.159g)
Which food contains less Sodium?
Borage
Borage contains less Sodium (difference - 90mg)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.