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Pumpkin leaves vs. Borage — In-Depth Nutrition Comparison

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Differences between pumpkin leaves and borage

  • Pumpkin leaves have more vitamin B6, phosphorus, and folate, while borage has more vitamin A, vitamin C, iron, and calcium.
  • Borage's daily need coverage for vitamin A is 45% higher.
  • Borage contains 3 times less folate than pumpkin leaves. Pumpkin leaves contain 36µg of folate, while borage contains 13µg.

The food types used in this comparison are Pumpkin leaves, raw and Borage, raw.

Infographic

Pumpkin leaves vs Borage 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Borage
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 28% 41% 124% 43% 5.5% 23% 10% 46% 4.9%
Contains more PhosphorusPhosphorus +96.2%
Contains less SodiumSodium -86.3%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +138.5%
Contains more IronIron +48.6%
~equal in Potassium ~470mg
~equal in Copper ~0.13mg
~equal in Zinc ~0.2mg
~equal in Manganese ~0.349mg
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Borage
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 117% 70% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more Vitamin B6Vitamin B6 +146.4%
Contains more FolateFolate +176.9%
Contains more Vitamin CVitamin C +218.2%
Contains more Vitamin AVitamin A +116.5%
Contains more Vitamin B2Vitamin B2 +17.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.9mg
~equal in Vitamin B5 ~0.041mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Borage DV% diff.
Vitamin C 11mg 35mg 27%
Iron 2.22mg 3.3mg 14%
Vitamin A 97µg 210µg 13%
Vitamin B6 0.207mg 0.084mg 9%
Phosphorus 104mg 53mg 7%
Folate 36µg 13µg 6%
Calcium 39mg 93mg 5%
Vitamin B1 0.094mg 0.06mg 3%
Magnesium 38mg 52mg 3%
Protein 3.15g 1.8g 3%
Sodium 11mg 80mg 3%
Vitamin B2 0.128mg 0.15mg 2%
Polyunsaturated fat 0.022g 0.109g 1%
Potassium 436mg 470mg 1%
Calories 19kcal 21kcal 0%
Fats 0.4g 0.7g 0%
Carbs 2.33g 3.06g 0%
Net carbs 2.33g 3.06g N/A
Copper 0.133mg 0.13mg 0%
Zinc 0.2mg 0.2mg 0%
Selenium 0.9µg 0.9µg 0%
Manganese 0.355mg 0.349mg 0%
Vitamin B3 0.92mg 0.9mg 0%
Vitamin B5 0.042mg 0.041mg 0%
Saturated fat 0.207g 0.17g 0%
Monounsaturated fat 0.052g 0.211g 0%
Tryptophan 0.041mg 0%
Threonine 0.156mg 0%
Isoleucine 0.156mg 0%
Leucine 0.318mg 0%
Lysine 0.2mg 0%
Methionine 0.054mg 0%
Phenylalanine 0.171mg 0%
Valine 0.181mg 0%
Histidine 0.05mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
Borage
4
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more ProteinProtein +75%
Contains more FatsFats +75%
Contains more CarbsCarbs +31.3%
Contains more OtherOther +16.1%
~equal in Water ~93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
Borage
3
35% 43% 22%
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 -17.9%
Contains more Mono. FatMonounsaturated fat +305.8%
Contains more Poly. FatPolyunsaturated fat +395.5%

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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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.