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Coriander vs. Borage — In-Depth Nutrition Comparison

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How are coriander and borage different?

  • Coriander is richer in vitamin A, folate, vitamin B5, and copper, while borage is higher in iron, vitamin C, and magnesium.
  • Coriander covers your daily need for vitamin A, 51% more than borage.
  • Coriander contains 14 times more vitamin B5 than borage. Coriander contains 0.57mg of vitamin B5, while borage contains 0.041mg.

Coriander (cilantro) leaves, raw and Borage, raw types were used in this article.

Infographic

Coriander vs Borage infographic
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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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
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 CopperCopper +73.1%
Contains more ZincZinc +150%
Contains less SodiumSodium -42.5%
Contains more ManganeseManganese +22.1%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +38.8%
Contains more IronIron +86.4%
Contains more PhosphorusPhosphorus +10.4%
~equal in Potassium ~470mg
~equal in Selenium ~0.9µg

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
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% 70% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +60.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +1290.2%
Contains more Vitamin B6Vitamin B6 +77.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +376.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +29.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coriander Borage DV% diff.
Vitamin K 310µg 258%
Iron 1.77mg 3.3mg 19%
Vitamin E 2.5mg 17%
Vitamin A 337µg 210µg 14%
Folate 62µg 13µg 12%
Vitamin B5 0.57mg 0.041mg 11%
Copper 0.225mg 0.13mg 11%
Fiber 2.8g 11%
Vitamin C 27mg 35mg 9%
Magnesium 26mg 52mg 6%
Vitamin B6 0.149mg 0.084mg 5%
Calcium 67mg 93mg 3%
Manganese 0.426mg 0.349mg 3%
Zinc 0.5mg 0.2mg 3%
Choline 12.8mg 2%
Potassium 521mg 470mg 2%
Vitamin B2 0.162mg 0.15mg 1%
Vitamin B1 0.067mg 0.06mg 1%
Sodium 46mg 80mg 1%
Protein 2.13g 1.8g 1%
Phosphorus 48mg 53mg 1%
Saturated fat 0.014g 0.17g 1%
Vitamin B3 1.114mg 0.9mg 1%
Calories 23kcal 21kcal 0%
Fats 0.52g 0.7g 0%
Carbs 3.67g 3.06g 0%
Net carbs 0.87g 3.06g N/A
Sugar 0.87g N/A
Selenium 0.9µg 0.9µg 0%
Monounsaturated fat 0.275g 0.211g 0%
Polyunsaturated fat 0.04g 0.109g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 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 +18.3%
Contains more CarbsCarbs +19.9%
Contains more FatsFats +34.6%
~equal in Water ~93g
~equal in Other ~1.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 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 -91.8%
Contains more Mono. FatMonounsaturated fat +30.3%
Contains more Poly. FatPolyunsaturated fat +172.5%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.