Kale vs. Borage — In-Depth Nutrition Comparison
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What are the differences between kale and borage?
- Kale is higher in vitamin A and vitamin C, yet borage is higher in iron, magnesium, potassium, and vitamin B2.
- Kale's daily need coverage for vitamin A is 188% more.
We used Kale, cooked, boiled, drained, without salt 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 CopperCopper | +20% |
| Contains more ZincZinc | +20% |
| Contains less SodiumSodium | -71.3% |
| Contains more ManganeseManganese | +19.2% |
| Contains more MagnesiumMagnesium | +188.9% |
| Contains more CalciumCalcium | +29.2% |
| Contains more PotassiumPotassium | +106.1% |
| Contains more IronIron | +266.7% |
| Contains more PhosphorusPhosphorus | +89.3% |
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 CVitamin C | +17.1% |
| Contains more Vitamin AVitamin A | +224.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +19.5% |
| Contains more Vitamin B6Vitamin B6 | +64.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +13.2% |
| Contains more Vitamin B2Vitamin B2 | +114.3% |
| Contains more Vitamin B3Vitamin B3 | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 681µg | 210µg | 52% |
| Iron | 0.9mg | 3.3mg | 30% |
| Magnesium | 18mg | 52mg | 8% |
| Fiber | 2g | 8% | |
| Vitamin C | 41mg | 35mg | 7% |
| Potassium | 228mg | 470mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B2 | 0.07mg | 0.15mg | 6% |
| Vitamin B6 | 0.138mg | 0.084mg | 4% |
| Phosphorus | 28mg | 53mg | 4% |
| Manganese | 0.416mg | 0.349mg | 3% |
| Vitamin B3 | 0.5mg | 0.9mg | 3% |
| Copper | 0.156mg | 0.13mg | 3% |
| Calcium | 72mg | 93mg | 2% |
| Sodium | 23mg | 80mg | 2% |
| Carbs | 5.63g | 3.06g | 1% |
| Saturated fat | 0.052g | 0.17g | 1% |
| Polyunsaturated fat | 0.193g | 0.109g | 1% |
| Vitamin B1 | 0.053mg | 0.06mg | 1% |
| Calories | 28kcal | 21kcal | 0% |
| Protein | 1.9g | 1.8g | 0% |
| Fats | 0.4g | 0.7g | 0% |
| Net carbs | 3.63g | 3.06g | N/A |
| Sugar | 1.25g | N/A | |
| Zinc | 0.24mg | 0.2mg | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B5 | 0.049mg | 0.041mg | 0% |
| Folate | 13µg | 13µg | 0% |
| Choline | 0.4mg | 0% | |
| Monounsaturated fat | 0.03g | 0.211g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +84% |
| Contains more FatsFats | +75% |
| Contains more OtherOther | +65.5% |
~equal in
Protein
~1.8g
~equal in
Water
~93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.4% |
| Contains more Poly. FatPolyunsaturated fat | +77.1% |
| Contains more Mono. FatMonounsaturated fat | +603.3% |
