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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
