Leek vs. Borage — In-Depth Nutrition Comparison
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How are leek and borage different?
- Leek is higher in folate, vitamin B6, and manganese; however, borage is richer in vitamin A, vitamin C, iron, vitamin B2, potassium, and magnesium.
- Daily need coverage for vitamin A for borage is 51% higher.
- Leek contains 5 times more folate than borage. While leek contains 64µg of folate, borage contains only 13µg.
Leeks, (bulb and lower leaf-portion), raw and Borage, raw are the varieties used 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 less SodiumSodium | -75% |
| Contains more ManganeseManganese | +37.8% |
| Contains more MagnesiumMagnesium | +85.7% |
| Contains more CalciumCalcium | +57.6% |
| Contains more PotassiumPotassium | +161.1% |
| Contains more IronIron | +57.1% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +51.4% |
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 | +241.5% |
| Contains more Vitamin B6Vitamin B6 | +177.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +392.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +191.7% |
| Contains more Vitamin AVitamin A | +153% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +125% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +362.4% |
| Contains more ProteinProtein | +20% |
| Contains more FatsFats | +133.3% |
| Contains more WaterWater | +12% |
| Contains more OtherOther | +37.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -76.5% |
| Contains more Poly. FatPolyunsaturated fat | +52.3% |
| Contains more Mono. FatMonounsaturated fat | +5175% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 47µg | 39% | |
| Vitamin C | 12mg | 35mg | 26% |
| Iron | 2.1mg | 3.3mg | 15% |
| Vitamin A | 83µg | 210µg | 14% |
| Folate | 64µg | 13µg | 13% |
| Vitamin B6 | 0.233mg | 0.084mg | 11% |
| Potassium | 180mg | 470mg | 9% |
| Vitamin B2 | 0.03mg | 0.15mg | 9% |
| Fiber | 1.8g | 7% | |
| Vitamin E | 0.92mg | 6% | |
| Manganese | 0.481mg | 0.349mg | 6% |
| Magnesium | 28mg | 52mg | 6% |
| Carbs | 14.15g | 3.06g | 4% |
| Calcium | 59mg | 93mg | 3% |
| Vitamin B3 | 0.4mg | 0.9mg | 3% |
| Sodium | 20mg | 80mg | 3% |
| Phosphorus | 35mg | 53mg | 3% |
| Vitamin B5 | 0.14mg | 0.041mg | 2% |
| Choline | 9.5mg | 2% | |
| Calories | 61kcal | 21kcal | 2% |
| Protein | 1.5g | 1.8g | 1% |
| Monounsaturated fat | 0.004g | 0.211g | 1% |
| Zinc | 0.12mg | 0.2mg | 1% |
| Copper | 0.12mg | 0.13mg | 1% |
| Fats | 0.3g | 0.7g | 1% |
| Saturated fat | 0.04g | 0.17g | 1% |
| Net carbs | 12.35g | 3.06g | N/A |
| Sugar | 3.9g | N/A | |
| Selenium | 1µg | 0.9µg | 0% |
| Vitamin B1 | 0.06mg | 0.06mg | 0% |
| Polyunsaturated fat | 0.166g | 0.109g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
22%
Minerals Daily Need Coverage Score
26%
36%
Comparison summary
Which food contains less Sodium?
Leek contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.13g)
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 32)
Which food is cheaper?
Borage is cheaper (difference - $0.4)
Which food is richer in minerals?
Borage is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.