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Grape leaves vs. Borage — In-Depth Nutrition Comparison

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What are the differences between Grape leaves and Borage?

  • Grape leaves are higher in Vitamin A RAE, Manganese, Copper, Calcium, Vitamin B6, Folate, Vitamin B2, Magnesium, and Vitamin B3, yet Borage is higher in Vitamin C.
  • Grape leaves' daily need coverage for Vitamin A RAE is 130% more.
  • Grape leaves have 8 times more Manganese than Borage. While Grape leaves have 2.855mg of Manganese, Borage has only 0.349mg.

We used Grape leaves, raw and Borage, raw types in this article.

Infographic

Grape leaves vs Borage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Borage
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 28% 41% 124% 43% 5.5% 23% 10% 46% 4.9%
Contains more MagnesiumMagnesium +82.7%
Contains more CalciumCalcium +290.3%
Contains more CopperCopper +219.2%
Contains more ZincZinc +235%
Contains more PhosphorusPhosphorus +71.7%
Contains less SodiumSodium -88.8%
Contains more ManganeseManganese +718.1%
Contains more PotassiumPotassium +72.8%
Contains more IronIron +25.5%
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 1651% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Borage
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 117% 252% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Contains more Vitamin AVitamin A +555.3%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +136%
Contains more Vitamin B3Vitamin B3 +162.4%
Contains more Vitamin B5Vitamin B5 +463.4%
Contains more Vitamin B6Vitamin B6 +376.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +538.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +215.3%
Contains more Vitamin B1Vitamin B1 +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Borage
1
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more ProteinProtein +211.1%
Contains more FatsFats +202.9%
Contains more CarbsCarbs +465.7%
Contains more OtherOther +14.6%
Contains more WaterWater +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 5% 72%
Saturated Fat: Sat. Fat 0.336 g
Monounsaturated Fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Borage
2
35% 43% 22%
Saturated Fat: Sat. Fat 0.17 g
Monounsaturated Fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Poly. FatPolyunsaturated fat +877.1%
Contains less Sat. FatSaturated Fat -49.4%
Contains more Mono. FatMonounsaturated Fat +160.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape leaves Borage Opinion
Calories 93kcal 21kcal Grape leaves
Protein 5.6g 1.8g Grape leaves
Fats 2.12g 0.7g Grape leaves
Vitamin C 11.1mg 35mg Borage
Net carbs 6.31g 3.06g Grape leaves
Carbs 17.31g 3.06g Grape leaves
Magnesium 95mg 52mg Grape leaves
Calcium 363mg 93mg Grape leaves
Potassium 272mg 470mg Borage
Iron 2.63mg 3.3mg Borage
Sugar 6.3g Borage
Fiber 11g Grape leaves
Copper 0.415mg 0.13mg Grape leaves
Zinc 0.67mg 0.2mg Grape leaves
Phosphorus 91mg 53mg Grape leaves
Sodium 9mg 80mg Grape leaves
Vitamin A 27521IU 4200IU Grape leaves
Vitamin A RAE 1376µg 210µg Grape leaves
Vitamin E 2mg Grape leaves
Manganese 2.855mg 0.349mg Grape leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.04mg 0.06mg Borage
Vitamin B2 0.354mg 0.15mg Grape leaves
Vitamin B3 2.362mg 0.9mg Grape leaves
Vitamin B5 0.231mg 0.041mg Grape leaves
Vitamin B6 0.4mg 0.084mg Grape leaves
Vitamin K 108.6µg Grape leaves
Folate 83µg 13µg Grape leaves
Choline 12.8mg Grape leaves
Saturated Fat 0.336g 0.17g Borage
Monounsaturated Fat 0.081g 0.211g Borage
Polyunsaturated fat 1.065g 0.109g Grape leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape leaves Borage
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
178%
Grape leaves
36%
Borage
Minerals Daily Need Coverage Score
87%
Grape leaves
36%
Borage

Comparison summary

Which food is richer in minerals?
Grape leaves
Grape leaves is relatively richer in minerals
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 71mg)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 6.3g)
Which food is lower in Saturated Fat?
Borage
Borage is lower in Saturated Fat (difference - 0.166g)
Which food is cheaper?
Borage
Borage is cheaper (difference - $2.8)
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 ()

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.