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Chicory vs. Borage — In-Depth Nutrition Comparison

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The main differences between Chicory and Borage

  • Chicory has more Folate, however, Borage has more Iron, Vitamin C, Vitamin A RAE, Manganese, Magnesium, Vitamin B2, Copper, Potassium, and Calcium.
  • Daily need coverage for Iron from Borage is 38% higher.
  • Borage has 3 times less Folate than Chicory. Chicory has 37µg of Folate, while Borage has 13µg.

Food types used in this article are Chicory, witloof, raw and Borage, raw.

Infographic

Chicory 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.
:
9
Borage
Contains less Sodium -97.5%
Contains more Calcium +389.5%
Contains more Iron +1275%
Contains more Magnesium +420%
Contains more Phosphorus +103.8%
Contains more Potassium +122.7%
Contains more Zinc +25%
Contains more Copper +154.9%
Contains more Manganese +249%
Contains more Selenium +350%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 9% 8% 12% 19% 1% 5% 17% 14% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -97.5%
Contains more Calcium +389.5%
Contains more Iron +1275%
Contains more Magnesium +420%
Contains more Phosphorus +103.8%
Contains more Potassium +122.7%
Contains more Zinc +25%
Contains more Copper +154.9%
Contains more Manganese +249%
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.
:
5
Borage
Contains more Vitamin B5 +253.7%
Contains more Folate +184.6%
Contains more Vitamin A +14382.8%
Contains more Vitamin C +1150%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B3 +462.5%
Contains more Vitamin B6 +100%
Equal in Vitamin B1 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 0% 0% 10% 16% 7% 3% 9% 10% 28% 0% 0% 0%
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 B5 +253.7%
Contains more Folate +184.6%
Contains more Vitamin A +14382.8%
Contains more Vitamin C +1150%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B3 +462.5%
Contains more Vitamin B6 +100%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Borage
Contains more Carbs +30.7%
Contains more Protein +100%
Contains more Fats +600%
Contains more Other +200%
Equal in Water - 93
4% 95%
Protein: 0.9 g
Fats: 0.1 g
Carbs: 4 g
Water: 94.52 g
Other: 0.48 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 Carbs +30.7%
Contains more Protein +100%
Contains more Fats +600%
Contains more Other +200%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Borage
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +10450%
Contains more Polyunsaturated fat +147.7%
34% 3% 63%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.044 g
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -85.9%
Contains more Monounsaturated Fat +10450%
Contains more Polyunsaturated fat +147.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicory Borage Opinion
Net carbs 0.9g 3.06g Borage
Protein 0.9g 1.8g Borage
Fats 0.1g 0.7g Borage
Carbs 4g 3.06g Chicory
Calories 17kcal 21kcal Borage
Fiber 3.1g Chicory
Calcium 19mg 93mg Borage
Iron 0.24mg 3.3mg Borage
Magnesium 10mg 52mg Borage
Phosphorus 26mg 53mg Borage
Potassium 211mg 470mg Borage
Sodium 2mg 80mg Chicory
Zinc 0.16mg 0.2mg Borage
Copper 0.051mg 0.13mg Borage
Manganese 0.1mg 0.349mg Borage
Selenium 0.2µg 0.9µg Borage
Vitamin A 29IU 4200IU Borage
Vitamin A RAE 1µg 210µg Borage
Vitamin C 2.8mg 35mg Borage
Vitamin B1 0.062mg 0.06mg Chicory
Vitamin B2 0.027mg 0.15mg Borage
Vitamin B3 0.16mg 0.9mg Borage
Vitamin B5 0.145mg 0.041mg Chicory
Vitamin B6 0.042mg 0.084mg Borage
Folate 37µg 13µg Chicory
Tryptophan 0.016mg Chicory
Threonine 0.025mg Chicory
Isoleucine 0.054mg Chicory
Leucine 0.039mg Chicory
Lysine 0.035mg Chicory
Methionine 0.005mg Chicory
Phenylalanine 0.022mg Chicory
Valine 0.041mg Chicory
Histidine 0.015mg Chicory
Saturated Fat 0.024g 0.17g Chicory
Monounsaturated Fat 0.002g 0.211g Borage
Polyunsaturated fat 0.044g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicory 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
6%
Chicory
36%
Borage
Minerals Daily Need Coverage Score
9%
Chicory
36%
Borage

Comparison summary

Which food contains less Sodium?
Chicory
Chicory contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Chicory
Chicory is lower in Saturated Fat (difference - 0.146g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 0)
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 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. Chicory - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170404/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.