Garden cress vs. Borage — In-Depth Nutrition Comparison
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What are the main differences between garden cress and borage?
- Garden cress is richer in vitamin A, vitamin C, folate, vitamin B6, manganese, and vitamin B2, yet borage is richer in iron.
- Garden cress's daily need coverage for vitamin A is 54% higher.
- Garden cress has 6 times more folate than borage. Garden cress has 80µg of folate, while borage has 13µg.
We used Cress, garden, raw and Borage, raw types in this comparison.
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.
| Contains more PotassiumPotassium | +28.9% |
| Contains more CopperCopper | +30.8% |
| Contains more ZincZinc | +15% |
| Contains more PhosphorusPhosphorus | +43.4% |
| Contains less SodiumSodium | -82.5% |
| Contains more ManganeseManganese | +58.5% |
| Contains more MagnesiumMagnesium | +36.8% |
| Contains more CalciumCalcium | +14.8% |
| Contains more IronIron | +153.8% |
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 CVitamin C | +97.1% |
| Contains more Vitamin AVitamin A | +64.8% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B5Vitamin B5 | +490.2% |
| Contains more Vitamin B6Vitamin B6 | +194% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +515.4% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
| Contains more ProteinProtein | +44.4% |
| Contains more CarbsCarbs | +79.7% |
| Contains more OtherOther | +25% |
~equal in
Fats
~0.7g
~equal in
Water
~93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
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 | -86.5% |
| Contains more Mono. FatMonounsaturated fat | +13.3% |
| Contains more Poly. FatPolyunsaturated fat | +109.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Vitamin C | 69mg | 35mg | 38% |
| Iron | 1.3mg | 3.3mg | 25% |
| Folate | 80µg | 13µg | 17% |
| Vitamin A | 346µg | 210µg | 15% |
| Vitamin B6 | 0.247mg | 0.084mg | 13% |
| Manganese | 0.553mg | 0.349mg | 9% |
| Vitamin B2 | 0.26mg | 0.15mg | 8% |
| Vitamin E | 0.7mg | 5% | |
| Choline | 19.5mg | 4% | |
| Potassium | 606mg | 470mg | 4% |
| Fiber | 1.1g | 4% | |
| Copper | 0.17mg | 0.13mg | 4% |
| Vitamin B5 | 0.242mg | 0.041mg | 4% |
| Sodium | 14mg | 80mg | 3% |
| Phosphorus | 76mg | 53mg | 3% |
| Magnesium | 38mg | 52mg | 3% |
| Protein | 2.6g | 1.8g | 2% |
| Vitamin B1 | 0.08mg | 0.06mg | 2% |
| Saturated fat | 0.023g | 0.17g | 1% |
| Vitamin B3 | 1mg | 0.9mg | 1% |
| Calories | 32kcal | 21kcal | 1% |
| Calcium | 81mg | 93mg | 1% |
| Carbs | 5.5g | 3.06g | 1% |
| Polyunsaturated fat | 0.228g | 0.109g | 1% |
| Fats | 0.7g | 0.7g | 0% |
| Net carbs | 4.4g | 3.06g | N/A |
| Sugar | 4.4g | N/A | |
| Zinc | 0.23mg | 0.2mg | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Monounsaturated fat | 0.239g | 0.211g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet | Equal | |
| Low Carbs diet |
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| 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
150%
22%
Minerals Daily Need Coverage Score
33%
36%
Comparison summary
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 66mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.147g)
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 4.4g)
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 minerals?
?
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.