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  6. Mustard Greens vs. Borage

Mustard Greens vs. Borage — In-Depth Nutrition Comparison

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The main differences between Mustard Greens and Borage

  • Mustard Greens has more Vitamin A RAE, however, Borage has more Iron, Vitamin C, Magnesium, Potassium, and Vitamin B2.
  • Daily need coverage for Vitamin A RAE from Mustard Greens is 45% higher.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Borage, raw.

Infographic

Mustard Greens vs Borage infographic
Infographic link

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.
Mustard Greens
Mustard Greens
4
:
6
Borage
Borage
Contains more Calcium +26.9%
Contains less Sodium -88.8%
Contains more Copper +12.3%
Contains more Iron +279.3%
Contains more Magnesium +300%
Contains more Phosphorus +26.2%
Contains more Potassium +190.1%
Contains more Selenium +50%
Equal in Zinc - 0.2
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Calcium +26.9%
Contains less Sodium -88.8%
Contains more Copper +12.3%
Contains more Iron +279.3%
Contains more Magnesium +300%
Contains more Phosphorus +26.2%
Contains more Potassium +190.1%
Contains more Selenium +50%
Equal in Zinc - 0.2

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.
Mustard Greens
Mustard Greens
5
:
5
Borage
Borage
Contains more Vitamin A +194.5%
Contains more Vitamin B5 +192.7%
Contains more Vitamin B6 +16.7%
Contains more Vitamin C +38.3%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B3 +107.9%
Contains more Folate +44.4%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin A +194.5%
Contains more Vitamin B5 +192.7%
Contains more Vitamin B6 +16.7%
Contains more Vitamin C +38.3%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B2 +138.1%
Contains more Vitamin B3 +107.9%
Contains more Folate +44.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
3
Borage
Borage
Contains more Protein +42.2%
Contains more Carbs +47.4%
Contains more Fats +48.9%
Contains more Other +111.8%
Equal in Water - 93
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +42.2%
Contains more Carbs +47.4%
Contains more Fats +48.9%
Contains more Other +111.8%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
1
:
2
Borage
Borage
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +91.8%
Contains more Polyunsaturated fat +137%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +91.8%
Contains more Polyunsaturated fat +137%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Borage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Borage Opinion
Net carbs 2.51g 3.06g Borage
Protein 2.56g 1.8g Mustard Greens
Fats 0.47g 0.7g Borage
Carbs 4.51g 3.06g Mustard Greens
Calories 26kcal 21kcal Mustard Greens
Sugar 1.41g Borage
Fiber 2g Mustard Greens
Calcium 118mg 93mg Mustard Greens
Iron 0.87mg 3.3mg Borage
Magnesium 13mg 52mg Borage
Phosphorus 42mg 53mg Borage
Potassium 162mg 470mg Borage
Sodium 9mg 80mg Mustard Greens
Zinc 0.22mg 0.2mg Mustard Greens
Copper 0.146mg 0.13mg Mustard Greens
Manganese 0.349mg Borage
Selenium 0.6µg 0.9µg Borage
Vitamin A 12370IU 4200IU Mustard Greens
Vitamin A RAE 618µg 210µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 35mg Borage
Vitamin B1 0.041mg 0.06mg Borage
Vitamin B2 0.063mg 0.15mg Borage
Vitamin B3 0.433mg 0.9mg Borage
Vitamin B5 0.12mg 0.041mg Mustard Greens
Vitamin B6 0.098mg 0.084mg Mustard Greens
Folate 9µg 13µg Borage
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g 0.17g Mustard Greens
Monounsaturated Fat 0.11g 0.211g Borage
Polyunsaturated fat 0.046g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
201%
Mustard Greens
39%
Borage
Minerals Daily Need Coverage Score
17%
Mustard Greens
36%
Borage

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.158g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 1.41g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 32)
Which food is cheaper?
Borage
Borage is cheaper (difference - $1.4)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.