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  6. Fennel vs. Borage

Fennel vs. Borage — In-Depth Nutrition Comparison

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Significant differences between Fennel and Borage

  • The amount of Iron, Vitamin C, Vitamin A RAE, Vitamin B2, Magnesium, Copper, and Manganese in Borage is higher than in Fennel.
  • Borage covers your daily Iron needs 32% more than Fennel.

Specific food types used in this comparison are Fennel, bulb, raw and Borage, raw.

Infographic

Fennel 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.
Fennel
Fennel
1
:
8
Borage
Borage
Contains less Sodium -35%
Contains more Calcium +89.8%
Contains more Iron +352.1%
Contains more Magnesium +205.9%
Contains more Potassium +13.5%
Contains more Copper +97%
Contains more Manganese +82.7%
Contains more Selenium +28.6%
Equal in Phosphorus - 53
Equal in Zinc - 0.2
Fennel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 13% 22% 37% 7% 6% 22% 25% 4%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -35%
Contains more Calcium +89.8%
Contains more Iron +352.1%
Contains more Magnesium +205.9%
Contains more Potassium +13.5%
Contains more Copper +97%
Contains more Manganese +82.7%
Contains more Selenium +28.6%
Equal in Phosphorus - 53
Equal in Zinc - 0.2

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.
Fennel
Fennel
4
:
6
Borage
Borage
Contains more Vitamin B5 +465.9%
Contains more Folate +107.7%
Contains more Vitamin A +336.1%
Contains more Vitamin C +191.7%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B6 +78.7%
Fennel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 12% 0% 40% 3% 8% 12% 14% 11% 21% 0% 157%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin B5 +465.9%
Contains more Folate +107.7%
Contains more Vitamin A +336.1%
Contains more Vitamin C +191.7%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +368.8%
Contains more Vitamin B3 +40.6%
Contains more Vitamin B6 +78.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
Fennel
1
:
4
Borage
Borage
Contains more Carbs +138.6%
Contains more Protein +45.2%
Contains more Fats +250%
Contains more Other +37.1%
Equal in Water - 93
Fennel
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Carbs +138.6%
Contains more Protein +45.2%
Contains more Fats +250%
Contains more Other +37.1%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
Fennel
2
:
1
Borage
Borage
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +55%
Contains more Monounsaturated Fat +210.3%
Fennel
28% 21% 52%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.068 g
Polyunsaturated fat: 0.169 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +55%
Contains more Monounsaturated Fat +210.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Borage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fennel Borage Opinion
Net carbs 4.2g 3.06g Fennel
Protein 1.24g 1.8g Borage
Fats 0.2g 0.7g Borage
Carbs 7.3g 3.06g Fennel
Calories 31kcal 21kcal Fennel
Sugar 3.93g Borage
Fiber 3.1g Fennel
Calcium 49mg 93mg Borage
Iron 0.73mg 3.3mg Borage
Magnesium 17mg 52mg Borage
Phosphorus 50mg 53mg Borage
Potassium 414mg 470mg Borage
Sodium 52mg 80mg Fennel
Zinc 0.2mg 0.2mg
Copper 0.066mg 0.13mg Borage
Manganese 0.191mg 0.349mg Borage
Selenium 0.7µg 0.9µg Borage
Vitamin A 963IU 4200IU Borage
Vitamin A RAE 48µg 210µg Borage
Vitamin E 0.58mg Fennel
Vitamin C 12mg 35mg Borage
Vitamin B1 0.01mg 0.06mg Borage
Vitamin B2 0.032mg 0.15mg Borage
Vitamin B3 0.64mg 0.9mg Borage
Vitamin B5 0.232mg 0.041mg Fennel
Vitamin B6 0.047mg 0.084mg Borage
Folate 27µg 13µg Fennel
Vitamin K 62.8µg Fennel
Saturated Fat 0.09g 0.17g Fennel
Monounsaturated Fat 0.068g 0.211g Borage
Polyunsaturated fat 0.169g 0.109g Fennel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
28%
Fennel
39%
Borage
Minerals Daily Need Coverage Score
18%
Fennel
36%
Borage

Comparison summary

Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Fennel
Fennel is lower in Saturated Fat (difference - 0.08g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 3.93g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 45)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.2)
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 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. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/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.