Marrow-stem Kale vs. Borage — In-Depth Nutrition Comparison
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The main differences between marrow-stem Kale and borage
- Marrow-stem Kale has more folate, vitamin A, calcium, manganese, and vitamin B6; however, borage has more iron, copper, potassium, and magnesium.
- Daily need coverage for iron for borage is 35% higher.
- Borage has 10 times less folate than marrow-stem Kale. Marrow-stem Kale has 129µg of folate, while borage has 13µg.
Food types used in this article are Collards, raw and Borage, raw.
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 more CalciumCalcium | +149.5% |
| Contains less SodiumSodium | -78.8% |
| Contains more ManganeseManganese | +88.5% |
| Contains more SeleniumSelenium | +44.4% |
| Contains more MagnesiumMagnesium | +92.6% |
| Contains more PotassiumPotassium | +120.7% |
| Contains more IronIron | +602.1% |
| Contains more CopperCopper | +182.6% |
| Contains more PhosphorusPhosphorus | +112% |
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 | +19.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +551.2% |
| Contains more Vitamin B6Vitamin B6 | +96.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +892.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11.1% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B3Vitamin B3 | +21.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Iron | 0.47mg | 3.3mg | 35% |
| Folate | 129µg | 13µg | 29% |
| Fiber | 4g | 16% | |
| Vitamin E | 2.26mg | 15% | |
| Calcium | 232mg | 93mg | 14% |
| Manganese | 0.658mg | 0.349mg | 13% |
| Copper | 0.046mg | 0.13mg | 9% |
| Potassium | 213mg | 470mg | 8% |
| Magnesium | 27mg | 52mg | 6% |
| Vitamin B6 | 0.165mg | 0.084mg | 6% |
| Vitamin A | 251µg | 210µg | 5% |
| Vitamin B5 | 0.267mg | 0.041mg | 5% |
| Choline | 23.2mg | 4% | |
| Phosphorus | 25mg | 53mg | 4% |
| Sodium | 17mg | 80mg | 3% |
| Protein | 3.02g | 1.8g | 2% |
| Vitamin B2 | 0.13mg | 0.15mg | 2% |
| Saturated fat | 0.055g | 0.17g | 1% |
| Polyunsaturated fat | 0.201g | 0.109g | 1% |
| Calories | 32kcal | 21kcal | 1% |
| Vitamin B1 | 0.054mg | 0.06mg | 1% |
| Vitamin B3 | 0.742mg | 0.9mg | 1% |
| Selenium | 1.3µg | 0.9µg | 1% |
| Carbs | 5.42g | 3.06g | 1% |
| Fats | 0.61g | 0.7g | 0% |
| Vitamin C | 35.3mg | 35mg | 0% |
| Net carbs | 1.42g | 3.06g | N/A |
| Sugar | 0.46g | N/A | |
| Zinc | 0.21mg | 0.2mg | 0% |
| Monounsaturated fat | 0.03g | 0.211g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
| Contains more ProteinProtein | +67.8% |
| Contains more CarbsCarbs | +77.1% |
| Contains more FatsFats | +14.8% |
~equal in
Water
~93g
~equal in
Other
~1.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.211 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains less Sat. FatSaturated fat | -67.6% |
| Contains more Poly. FatPolyunsaturated fat | +84.4% |
| Contains more Mono. FatMonounsaturated fat | +603.3% |
