Spinach vs. Borage — In-Depth Nutrition Comparison
Compare
Differences between spinach and borage
- Spinach has more vitamin A, folate, manganese, vitamin B6, magnesium, vitamin B2, and zinc, while borage has more vitamin C.
- Spinach's daily need coverage for vitamin A is 126% higher.
- Borage contains 11 times less folate than spinach. Spinach contains 146µg of folate, while borage contains 13µg.
The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Borage, raw.
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.
| Contains more MagnesiumMagnesium | +67.3% |
| Contains more CalciumCalcium | +46.2% |
| Contains more CopperCopper | +33.8% |
| Contains more ZincZinc | +280% |
| Contains less SodiumSodium | -12.5% |
| Contains more ManganeseManganese | +167.9% |
| Contains more SeleniumSelenium | +66.7% |
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 | +149.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +58.3% |
| Contains more Vitamin B2Vitamin B2 | +57.3% |
| Contains more Vitamin B5Vitamin B5 | +253.7% |
| Contains more Vitamin B6Vitamin B6 | +188.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1023.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +257.1% |
| Contains more Vitamin B3Vitamin B3 | +83.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 524µg | 210µg | 35% |
| Folate | 146µg | 13µg | 33% |
| Vitamin C | 9.8mg | 35mg | 28% |
| Manganese | 0.935mg | 0.349mg | 25% |
| Vitamin E | 2.08mg | 14% | |
| Vitamin B6 | 0.242mg | 0.084mg | 12% |
| Fiber | 2.4g | 10% | |
| Magnesium | 87mg | 52mg | 8% |
| Vitamin B2 | 0.236mg | 0.15mg | 7% |
| Copper | 0.174mg | 0.13mg | 5% |
| Zinc | 0.76mg | 0.2mg | 5% |
| Calcium | 136mg | 93mg | 4% |
| Choline | 19.7mg | 4% | |
| Vitamin B1 | 0.095mg | 0.06mg | 3% |
| Iron | 3.57mg | 3.3mg | 3% |
| Vitamin B3 | 0.49mg | 0.9mg | 3% |
| Vitamin B5 | 0.145mg | 0.041mg | 2% |
| Protein | 2.97g | 1.8g | 2% |
| Saturated fat | 0.043g | 0.17g | 1% |
| Monounsaturated fat | 0.006g | 0.211g | 1% |
| Selenium | 1.5µg | 0.9µg | 1% |
| Fats | 0.26g | 0.7g | 1% |
| Calories | 23kcal | 21kcal | 0% |
| Carbs | 3.75g | 3.06g | 0% |
| Net carbs | 1.35g | 3.06g | N/A |
| Potassium | 466mg | 470mg | 0% |
| Sugar | 0.43g | N/A | |
| Phosphorus | 56mg | 53mg | 0% |
| Sodium | 70mg | 80mg | 0% |
| Polyunsaturated fat | 0.109g | 0.109g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +65% |
| Contains more CarbsCarbs | +22.5% |
| Contains more OtherOther | +25.7% |
| Contains more FatsFats | +169.2% |
~equal in
Water
~93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.7% |
| Contains more Mono. FatMonounsaturated fat | +3416.7% |
~equal in
Polyunsaturated fat
~0.109g
