Chard vs. Borage — In-Depth Nutrition Comparison
Compare
Differences between chard and borage
- Chard has more vitamin A and magnesium, while borage has more vitamin C and iron.
- Chard's daily need coverage for vitamin A is 38% higher.
- Borage contains 2 times less sodium than chard. Chard contains 179mg of sodium, while borage contains 80mg.
The food types used in this comparison are Chard, swiss, cooked, boiled, drained, without salt and Borage, raw.
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 MagnesiumMagnesium | +65.4% |
| Contains more PotassiumPotassium | +16.8% |
| Contains more CopperCopper | +25.4% |
| Contains more ZincZinc | +65% |
| Contains more CalciumCalcium | +60.3% |
| Contains more IronIron | +46% |
| Contains more PhosphorusPhosphorus | +60.6% |
| Contains less SodiumSodium | -55.3% |
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.
| Contains more Vitamin AVitamin A | +45.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +297.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +94.4% |
| Contains more Vitamin B1Vitamin B1 | +76.5% |
| Contains more Vitamin B2Vitamin B2 | +74.4% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 273% | |
| Vitamin C | 18mg | 35mg | 19% |
| Vitamin E | 1.89mg | 13% | |
| Iron | 2.26mg | 3.3mg | 13% |
| Vitamin A | 306µg | 210µg | 11% |
| Fiber | 2.1g | 8% | |
| Magnesium | 86mg | 52mg | 8% |
| Vitamin B2 | 0.086mg | 0.15mg | 5% |
| Choline | 28.7mg | 5% | |
| Calcium | 58mg | 93mg | 4% |
| Sodium | 179mg | 80mg | 4% |
| Copper | 0.163mg | 0.13mg | 4% |
| Phosphorus | 33mg | 53mg | 3% |
| Vitamin B3 | 0.36mg | 0.9mg | 3% |
| Vitamin B5 | 0.163mg | 0.041mg | 2% |
| Potassium | 549mg | 470mg | 2% |
| Vitamin B1 | 0.034mg | 0.06mg | 2% |
| Zinc | 0.33mg | 0.2mg | 1% |
| Saturated fat | 0.012g | 0.17g | 1% |
| Manganese | 0.334mg | 0.349mg | 1% |
| Folate | 9µg | 13µg | 1% |
| Polyunsaturated fat | 0.028g | 0.109g | 1% |
| Fats | 0.08g | 0.7g | 1% |
| Calories | 20kcal | 21kcal | 0% |
| Protein | 1.88g | 1.8g | 0% |
| Carbs | 4.13g | 3.06g | 0% |
| Net carbs | 2.03g | 3.06g | N/A |
| Sugar | 1.1g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B6 | 0.085mg | 0.084mg | 0% |
| Monounsaturated fat | 0.016g | 0.211g | 0% |
| Tryptophan | 0.018mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.154mg | 0% | |
| Leucine | 0.135mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +35% |
| Contains more FatsFats | +775% |
| Contains more OtherOther | +14.3% |
~equal in
Protein
~1.8g
~equal in
Water
~93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +1218.8% |
| Contains more Poly. FatPolyunsaturated fat | +289.3% |
