Lettuce vs. Borage — In-Depth Nutrition Comparison
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What are the main differences between lettuce and borage?
- Lettuce is richer in vitamin A and folate, yet borage is richer in iron, vitamin C, copper, magnesium, potassium, calcium, and vitamin B2.
- Borage's daily need coverage for iron is 31% higher.
- Lettuce has 3 times more folate than borage. Lettuce has 38µg of folate, while borage has 13µg.
We used Lettuce, green leaf, raw and Borage, raw types in this comparison.
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.
| Contains less SodiumSodium | -65% |
| Contains more MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +158.3% |
| Contains more PotassiumPotassium | +142.3% |
| Contains more IronIron | +283.7% |
| Contains more CopperCopper | +348.3% |
| Contains more ZincZinc | +11.1% |
| Contains more PhosphorusPhosphorus | +82.8% |
| Contains more ManganeseManganese | +39.6% |
| Contains more SeleniumSelenium | +50% |
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 AVitamin A | +76.2% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B5Vitamin B5 | +226.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +192.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +280.4% |
| Contains more Vitamin B2Vitamin B2 | +87.5% |
| Contains more Vitamin B3Vitamin B3 | +140% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.4% |
| Contains more FatsFats | +366.7% |
| Contains more OtherOther | +125% |
~equal in
Carbs
~3.06g
~equal in
Water
~93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.2% |
| Contains more Mono. FatMonounsaturated fat | +3416.7% |
| Contains more Poly. FatPolyunsaturated fat | +32.9% |
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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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 126.3µg | 105% | |
| Iron | 0.86mg | 3.3mg | 31% |
| Vitamin C | 9.2mg | 35mg | 29% |
| Vitamin A | 370µg | 210µg | 18% |
| Copper | 0.029mg | 0.13mg | 11% |
| Magnesium | 13mg | 52mg | 9% |
| Potassium | 194mg | 470mg | 8% |
| Folate | 38µg | 13µg | 6% |
| Calcium | 36mg | 93mg | 6% |
| Vitamin B2 | 0.08mg | 0.15mg | 5% |
| Fiber | 1.3g | 5% | |
| Manganese | 0.25mg | 0.349mg | 4% |
| Phosphorus | 29mg | 53mg | 3% |
| Vitamin B3 | 0.375mg | 0.9mg | 3% |
| Choline | 13.6mg | 2% | |
| Sodium | 28mg | 80mg | 2% |
| Vitamin B5 | 0.134mg | 0.041mg | 2% |
| Saturated fat | 0.02g | 0.17g | 1% |
| Monounsaturated fat | 0.006g | 0.211g | 1% |
| Fructose | 0.43g | 1% | |
| Vitamin B1 | 0.07mg | 0.06mg | 1% |
| Protein | 1.36g | 1.8g | 1% |
| Fats | 0.15g | 0.7g | 1% |
| Vitamin E | 0.22mg | 1% | |
| Selenium | 0.6µg | 0.9µg | 1% |
| Calories | 15kcal | 21kcal | 0% |
| Carbs | 2.87g | 3.06g | 0% |
| Net carbs | 1.57g | 3.06g | N/A |
| Sugar | 0.78g | N/A | |
| Zinc | 0.18mg | 0.2mg | 0% |
| Vitamin B6 | 0.09mg | 0.084mg | 0% |
| Polyunsaturated fat | 0.082g | 0.109g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.059mg | 0% | |
| Isoleucine | 0.084mg | 0% | |
| Leucine | 0.079mg | 0% | |
| Lysine | 0.084mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.07mg | 0% | |
| Histidine | 0.022mg | 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
45%
22%
Minerals Daily Need Coverage Score
14%
36%
Comparison summary
Which food contains less Sodium?
Lettuce contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.15g)
Which food is richer in vitamins?
Lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 32)
Which food is cheaper?
Borage is cheaper (difference - $0.5)
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)