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Collard Greens vs. Borage — In-Depth Nutrition Comparison

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A recap on differences between Collard Greens and Borage

  • Collard Greens has more Vitamin A RAE, and Manganese, however, Borage is higher in Iron, Vitamin C, Potassium, Copper, and Magnesium.
  • Borage covers your daily Iron needs 27% more than Collard Greens.
  • Borage contains 2 times less Vitamin A RAE than Collard Greens. Collard Greens contains 380µg of Vitamin A RAE, while Borage contains 210µg.

Food varieties used in this article are Collards, cooked, boiled, drained, without salt and Borage, raw.

Infographic

Collard Greens 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Borage
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Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 28% 41% 124% 43% 5.5% 23% 10% 46% 4.9%
Contains more CalciumCalcium +51.6%
Contains more ZincZinc +15%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +46.1%
Contains more MagnesiumMagnesium +147.6%
Contains more PotassiumPotassium +301.7%
Contains more IronIron +192%
Contains more CopperCopper +154.9%
Contains more PhosphorusPhosphorus +65.6%
Contains more SeleniumSelenium +80%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Borage
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Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 117% 252% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +81%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B5Vitamin B5 +431.7%
Contains more Vitamin B6Vitamin B6 +52.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +92.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B3Vitamin B3 +56.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Borage
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2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more ProteinProtein +50.6%
Contains more CarbsCarbs +84.6%
Contains more OtherOther +94.6%
~equal in Fats ~0.7g
~equal in Water ~93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated Fat: Sat. Fat 0.047 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Borage
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35% 43% 22%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated Fat -72.4%
Contains more Poly. FatPolyunsaturated fat +58.7%
Contains more Mono. FatMonounsaturated 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.
Collard Greens Borage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Borage Opinion
Calories 33kcal 21kcal Collard Greens
Protein 2.71g 1.8g Collard Greens
Fats 0.72g 0.7g Collard Greens
Vitamin C 18.2mg 35mg Borage
Net carbs 1.65g 3.06g Borage
Carbs 5.65g 3.06g Collard Greens
Magnesium 21mg 52mg Borage
Calcium 141mg 93mg Collard Greens
Potassium 117mg 470mg Borage
Iron 1.13mg 3.3mg Borage
Sugar 0.4g Borage
Fiber 4g Collard Greens
Copper 0.051mg 0.13mg Borage
Zinc 0.23mg 0.2mg Collard Greens
Phosphorus 32mg 53mg Borage
Sodium 15mg 80mg Collard Greens
Vitamin A 7600IU 4200IU Collard Greens
Vitamin A RAE 380µg 210µg Collard Greens
Vitamin E 0.88mg Collard Greens
Manganese 0.51mg 0.349mg Collard Greens
Selenium 0.5µg 0.9µg Borage
Vitamin B1 0.04mg 0.06mg Borage
Vitamin B2 0.106mg 0.15mg Borage
Vitamin B3 0.575mg 0.9mg Borage
Vitamin B5 0.218mg 0.041mg Collard Greens
Vitamin B6 0.128mg 0.084mg Collard Greens
Vitamin K 406.6µg Collard Greens
Folate 16µg 13µg Collard Greens
Choline 38.4mg Collard Greens
Saturated Fat 0.047g 0.17g Collard Greens
Monounsaturated Fat 0.026g 0.211g Borage
Polyunsaturated fat 0.173g 0.109g Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Borage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
129%
Collard Greens
36%
Borage
Minerals Daily Need Coverage Score
22%
Collard Greens
36%
Borage

Comparison summary

Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 65mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.123g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.4g)
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)
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.