Escarole vs. Borage — In-Depth Nutrition Comparison
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What are the differences between escarole and borage?
- Escarole is higher in folate and vitamin B5, yet borage is higher in vitamin A, vitamin C, iron, magnesium, vitamin B2, potassium, and vitamin B6.
- Borage's daily need coverage for vitamin A is 46% more.
- Escarole has 20 times more vitamin B5 than borage. While escarole has 0.826mg of vitamin B5, borage has only 0.041mg.
We used Escarole, cooked, boiled, drained, no salt added and Borage, raw types in this article.
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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 ZincZinc | +245% |
| Contains less SodiumSodium | -76.3% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +102.2% |
| Contains more PotassiumPotassium | +91.8% |
| Contains more IronIron | +358.3% |
| Contains more CopperCopper | +49.4% |
| Contains more PhosphorusPhosphorus | +140.9% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1914.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +960.6% |
| Contains more Vitamin AVitamin A | +123.4% |
| Contains more Vitamin B2Vitamin B2 | +141.9% |
| Contains more Vitamin B3Vitamin B3 | +188.5% |
| Contains more Vitamin B6Vitamin B6 | +425% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +56.5% |
| Contains more FatsFats | +288.9% |
~equal in
Carbs
~3.06g
~equal in
Water
~93g
~equal in
Other
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -75.3% |
| Contains more Mono. FatMonounsaturated fat | +5175% |
| Contains more Poly. FatPolyunsaturated fat | +34.6% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 211.9µg | 177% | |
| Vitamin C | 3.3mg | 35mg | 35% |
| Iron | 0.72mg | 3.3mg | 32% |
| Vitamin B5 | 0.826mg | 0.041mg | 16% |
| Folate | 78µg | 13µg | 16% |
| Vitamin A | 94µg | 210µg | 13% |
| Fiber | 2.8g | 11% | |
| Magnesium | 13mg | 52mg | 9% |
| Potassium | 245mg | 470mg | 7% |
| Vitamin B2 | 0.062mg | 0.15mg | 7% |
| Vitamin B6 | 0.016mg | 0.084mg | 5% |
| Calcium | 46mg | 93mg | 5% |
| Copper | 0.087mg | 0.13mg | 5% |
| Phosphorus | 22mg | 53mg | 4% |
| Zinc | 0.69mg | 0.2mg | 4% |
| Vitamin B3 | 0.312mg | 0.9mg | 4% |
| Sodium | 19mg | 80mg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin E | 0.4mg | 3% | |
| Manganese | 0.385mg | 0.349mg | 2% |
| Saturated fat | 0.042g | 0.17g | 1% |
| Protein | 1.15g | 1.8g | 1% |
| Selenium | 0.2µg | 0.9µg | 1% |
| Monounsaturated fat | 0.004g | 0.211g | 1% |
| Fats | 0.18g | 0.7g | 1% |
| Calories | 19kcal | 21kcal | 0% |
| Carbs | 3.07g | 3.06g | 0% |
| Net carbs | 0.27g | 3.06g | N/A |
| Sugar | 0.23g | N/A | |
| Vitamin B1 | 0.059mg | 0.06mg | 0% |
| Polyunsaturated fat | 0.081g | 0.109g | 0% |
| Tryptophan | 0.005mg | 0% | |
| Threonine | 0.046mg | 0% | |
| Isoleucine | 0.066mg | 0% | |
| Leucine | 0.09mg | 0% | |
| Lysine | 0.058mg | 0% | |
| Methionine | 0.013mg | 0% | |
| Phenylalanine | 0.049mg | 0% | |
| Valine | 0.058mg | 0% | |
| Histidine | 0.021mg | 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 |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
57%
22%
Minerals Daily Need Coverage Score
18%
36%
Comparison summary
Which food contains less Sodium?
Escarole contains less Sodium (difference - 61mg)
Which food is lower in Saturated fat?
Escarole is lower in Saturated fat (difference - 0.128g)
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Borage is relatively richer in minerals
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.