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, 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.
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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% |
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% |
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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
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
120%
22%
Minerals Daily Need Coverage Score
25%
36%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.115g)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 0.46g)
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 contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.