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  6. Garlic vs. Borage

Garlic vs. Borage — In-Depth Nutrition Comparison

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How are Garlic and Borage different?

  • Garlic is richer in Vitamin B6, Manganese, Selenium, Copper, Phosphorus, Vitamin B1, Vitamin B5, and Calcium, while Borage is higher in Vitamin A RAE, and Iron.
  • Garlic covers your daily need of Vitamin B6 89% more than Borage.
  • Garlic contains 16 times more Selenium than Borage. Garlic contains 14.2µg of Selenium, while Borage contains 0.9µg.

Garlic, raw and Borage, raw types were used in this article.

Infographic

Garlic 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.
Garlic
Garlic
7
:
3
Borage
Borage
Contains more Calcium +94.6%
Contains more Phosphorus +188.7%
Contains less Sodium -78.8%
Contains more Zinc +480%
Contains more Copper +130%
Contains more Manganese +379.1%
Contains more Selenium +1477.8%
Contains more Iron +94.1%
Contains more Magnesium +108%
Contains more Potassium +17.2%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Calcium +94.6%
Contains more Phosphorus +188.7%
Contains less Sodium -78.8%
Contains more Zinc +480%
Contains more Copper +130%
Contains more Manganese +379.1%
Contains more Selenium +1477.8%
Contains more Iron +94.1%
Contains more Magnesium +108%
Contains more Potassium +17.2%

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.
Garlic
Garlic
5
:
5
Borage
Borage
Contains more Vitamin B1 +233.3%
Contains more Vitamin B5 +1353.7%
Contains more Vitamin B6 +1370.2%
Contains more Vitamin A +46566.7%
Contains more Vitamin C +12.2%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +28.6%
Contains more Folate +333.3%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 B1 +233.3%
Contains more Vitamin B5 +1353.7%
Contains more Vitamin B6 +1370.2%
Contains more Vitamin A +46566.7%
Contains more Vitamin C +12.2%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +28.6%
Contains more Folate +333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
:
2
Borage
Borage
Contains more Protein +253.3%
Contains more Carbs +980.4%
Contains more Fats +40%
Contains more Water +58.8%
Equal in Other - 1.44
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 Protein +253.3%
Contains more Carbs +980.4%
Contains more Fats +40%
Contains more Water +58.8%
Equal in Other - 1.44

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Borage
Borage
Contains less Saturated Fat -47.6%
Contains more Polyunsaturated fat +128.4%
Contains more Monounsaturated Fat +1818.2%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -47.6%
Contains more Polyunsaturated fat +128.4%
Contains more Monounsaturated Fat +1818.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Borage Opinion
Net carbs 30.96g 3.06g Garlic
Protein 6.36g 1.8g Garlic
Fats 0.5g 0.7g Borage
Carbs 33.06g 3.06g Garlic
Calories 149kcal 21kcal Garlic
Sugar 1g Borage
Fiber 2.1g Garlic
Calcium 181mg 93mg Garlic
Iron 1.7mg 3.3mg Borage
Magnesium 25mg 52mg Borage
Phosphorus 153mg 53mg Garlic
Potassium 401mg 470mg Borage
Sodium 17mg 80mg Garlic
Zinc 1.16mg 0.2mg Garlic
Copper 0.299mg 0.13mg Garlic
Manganese 1.672mg 0.349mg Garlic
Selenium 14.2µg 0.9µg Garlic
Vitamin A 9IU 4200IU Borage
Vitamin A RAE 0µg 210µg Borage
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 35mg Borage
Vitamin B1 0.2mg 0.06mg Garlic
Vitamin B2 0.11mg 0.15mg Borage
Vitamin B3 0.7mg 0.9mg Borage
Vitamin B5 0.596mg 0.041mg Garlic
Vitamin B6 1.235mg 0.084mg Garlic
Folate 3µg 13µg Borage
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.17g Garlic
Monounsaturated Fat 0.011g 0.211g Borage
Polyunsaturated fat 0.249g 0.109g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
43%
Garlic
39%
Borage
Minerals Daily Need Coverage Score
67%
Garlic
36%
Borage

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.081g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 30)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.