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  6. Vegetable vs. Borage

Vegetable vs. Borage — In-Depth Nutrition Comparison

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What are the differences between Vegetable and Borage?

  • Borage is richer than Vegetable in Vitamin C, Iron, Potassium, Magnesium, Calcium, and Copper.
  • Borage's daily need coverage for Vitamin C is 35% more.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Borage, raw types in this article.

Infographic

Vegetable 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.
Vegetable
Vegetable
3
:
7
Borage
Borage
Contains less Sodium -56.3%
Contains more Zinc +145%
Contains more Calcium +272%
Contains more Iron +302.4%
Contains more Magnesium +136.4%
Contains more Potassium +178.1%
Contains more Copper +56.6%
Contains more Selenium +200%
Equal in Phosphorus - 53
Equal in Manganese - 0.349
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -56.3%
Contains more Zinc +145%
Contains more Calcium +272%
Contains more Iron +302.4%
Contains more Magnesium +136.4%
Contains more Potassium +178.1%
Contains more Copper +56.6%
Contains more Selenium +200%
Equal in Phosphorus - 53
Equal in Manganese - 0.349

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.
Vegetable
Vegetable
6
:
4
Borage
Borage
Contains more Vitamin B1 +18.3%
Contains more Vitamin B5 +268.3%
Contains more Folate +46.2%
Contains more Vitamin C +993.8%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +13.5%
Equal in Vitamin A - 4200
Equal in Vitamin B3 - 0.9
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 B1 +18.3%
Contains more Vitamin B5 +268.3%
Contains more Folate +46.2%
Contains more Vitamin C +993.8%
Contains more Vitamin B2 +25%
Contains more Vitamin B6 +13.5%
Equal in Vitamin A - 4200
Equal in Vitamin B3 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Borage
Borage
Contains more Protein +58.9%
Contains more Carbs +327.8%
Contains more Fats +366.7%
Contains more Water +11.7%
Contains more Other +114.9%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +58.9%
Contains more Carbs +327.8%
Contains more Fats +366.7%
Contains more Water +11.7%
Contains more Other +114.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
1
:
2
Borage
Borage
Contains less Saturated Fat -81.8%
Contains more Monounsaturated Fat +2010%
Contains more Polyunsaturated fat +51.4%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 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 -81.8%
Contains more Monounsaturated Fat +2010%
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.
Vegetable 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 Vegetable Borage Opinion
Net carbs 8.69g 3.06g Vegetable
Protein 2.86g 1.8g Vegetable
Fats 0.15g 0.7g Borage
Carbs 13.09g 3.06g Vegetable
Calories 65kcal 21kcal Vegetable
Sugar 3.12g Borage
Fiber 4.4g Vegetable
Calcium 25mg 93mg Borage
Iron 0.82mg 3.3mg Borage
Magnesium 22mg 52mg Borage
Phosphorus 51mg 53mg Borage
Potassium 169mg 470mg Borage
Sodium 35mg 80mg Vegetable
Zinc 0.49mg 0.2mg Vegetable
Copper 0.083mg 0.13mg Borage
Manganese 0.379mg 0.349mg Vegetable
Selenium 0.3µg 0.9µg Borage
Vitamin A 4277IU 4200IU Vegetable
Vitamin A RAE 214µg 210µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 3.2mg 35mg Borage
Vitamin B1 0.071mg 0.06mg Vegetable
Vitamin B2 0.12mg 0.15mg Borage
Vitamin B3 0.851mg 0.9mg Borage
Vitamin B5 0.151mg 0.041mg Vegetable
Vitamin B6 0.074mg 0.084mg Borage
Folate 19µg 13µg Vegetable
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 0.031g 0.17g Vegetable
Monounsaturated Fat 0.01g 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
Vegetable 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
36%
Vegetable
39%
Borage
Minerals Daily Need Coverage Score
19%
Vegetable
36%
Borage

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.139g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 66)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.5)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.