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  6. Red leaf lettuce vs. Borage

Red leaf lettuce vs. Borage — In-Depth Nutrition Comparison

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Significant differences between Red leaf lettuce and Borage

  • Red leaf lettuce has more Vitamin A RAE, and Folate, however, Borage is richer in Vitamin C, Iron, Copper, Magnesium, Potassium, Manganese, Calcium, and Vitamin B2.
  • Borage covers your daily Vitamin C needs 35% more than Red leaf lettuce.
  • Borage has 3 times less Folate than Red leaf lettuce. Red leaf lettuce has 36µg of Folate, while Borage has 13µg.

Specific food types used in this comparison are Lettuce, red leaf, raw and Borage, raw.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
2
:
7
Borage
Borage
Contains less Sodium -68.8%
Contains more Selenium +66.7%
Contains more Calcium +181.8%
Contains more Iron +175%
Contains more Magnesium +333.3%
Contains more Phosphorus +89.3%
Contains more Potassium +151.3%
Contains more Copper +364.3%
Contains more Manganese +71.9%
Equal in Zinc - 0.2
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -68.8%
Contains more Selenium +66.7%
Contains more Calcium +181.8%
Contains more Iron +175%
Contains more Magnesium +333.3%
Contains more Phosphorus +89.3%
Contains more Potassium +151.3%
Contains more Copper +364.3%
Contains more Manganese +71.9%
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.
Red leaf lettuce
Red leaf lettuce
7
:
3
Borage
Borage
Contains more Vitamin A +78.4%
Contains more Vitamin B5 +251.2%
Contains more Vitamin B6 +19%
Contains more Folate +176.9%
Contains more Vitamin C +845.9%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +180.4%
Equal in Vitamin B1 - 0.06
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 +78.4%
Contains more Vitamin B5 +251.2%
Contains more Vitamin B6 +19%
Contains more Folate +176.9%
Contains more Vitamin C +845.9%
Contains more Vitamin B2 +94.8%
Contains more Vitamin B3 +180.4%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Borage
Borage
Contains more Protein +35.3%
Contains more Fats +218.2%
Contains more Carbs +35.4%
Contains more Other +161.8%
Equal in Water - 93
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 +35.3%
Contains more Fats +218.2%
Contains more Carbs +35.4%
Contains more Other +161.8%
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Borage
Borage
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +4120%
Contains more Polyunsaturated fat +51.4%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +4120%
Contains more Polyunsaturated fat +51.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Borage Opinion
Net carbs 1.36g 3.06g Borage
Protein 1.33g 1.8g Borage
Fats 0.22g 0.7g Borage
Carbs 2.26g 3.06g Borage
Calories 16kcal 21kcal Borage
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Borage
Fiber 0.9g Red leaf lettuce
Calcium 33mg 93mg Borage
Iron 1.2mg 3.3mg Borage
Magnesium 12mg 52mg Borage
Phosphorus 28mg 53mg Borage
Potassium 187mg 470mg Borage
Sodium 25mg 80mg Red leaf lettuce
Zinc 0.2mg 0.2mg
Copper 0.028mg 0.13mg Borage
Manganese 0.203mg 0.349mg Borage
Selenium 1.5µg 0.9µg Red leaf lettuce
Vitamin A 7492IU 4200IU Red leaf lettuce
Vitamin A RAE 375µg 210µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 3.7mg 35mg Borage
Vitamin B1 0.064mg 0.06mg Red leaf lettuce
Vitamin B2 0.077mg 0.15mg Borage
Vitamin B3 0.321mg 0.9mg Borage
Vitamin B5 0.144mg 0.041mg Red leaf lettuce
Vitamin B6 0.1mg 0.084mg Red leaf lettuce
Folate 36µg 13µg Red leaf lettuce
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.17g Red leaf lettuce
Monounsaturated Fat 0.005g 0.211g Borage
Polyunsaturated fat 0.072g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
39%
Borage
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
36%
Borage

Comparison summary

Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 55mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.153g)
Which food is richer in vitamins?
Red leaf lettuce
Red leaf lettuce is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 0.48g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.