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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
