Watercress vs. Borage — In-Depth Nutrition Comparison
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The main differences between watercress and borage
- Watercress has more vitamin C and vitamin B5; however, borage has more iron, magnesium, copper, and vitamin A.
- Daily need coverage for iron for borage is 39% higher.
- Borage has 8 times less vitamin B5 than watercress. Watercress has 0.31mg of vitamin B5, while borage has 0.041mg.
Food types used in this article are Watercress, raw and Borage, raw.
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.
| Contains more CalciumCalcium | +29% |
| Contains more PhosphorusPhosphorus | +13.2% |
| Contains less SodiumSodium | -48.8% |
| Contains more MagnesiumMagnesium | +147.6% |
| Contains more PotassiumPotassium | +42.4% |
| Contains more IronIron | +1550% |
| Contains more CopperCopper | +68.8% |
| Contains more ZincZinc | +81.8% |
| Contains more ManganeseManganese | +43% |
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 CVitamin C | +22.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B5Vitamin B5 | +656.1% |
| Contains more Vitamin B6Vitamin B6 | +53.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +31.3% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +350% |
| Contains more FolateFolate | +44.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
| Contains more ProteinProtein | +27.8% |
| Contains more FatsFats | +600% |
| Contains more CarbsCarbs | +137.2% |
| Contains more OtherOther | +20% |
~equal in
Water
~93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
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 | -84.1% |
| Contains more Mono. FatMonounsaturated fat | +2537.5% |
| Contains more Poly. FatPolyunsaturated fat | +211.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 250µg | 208% | |
| Iron | 0.2mg | 3.3mg | 39% |
| Vitamin C | 43mg | 35mg | 9% |
| Vitamin E | 1mg | 7% | |
| Magnesium | 21mg | 52mg | 7% |
| Copper | 0.077mg | 0.13mg | 6% |
| Vitamin A | 160µg | 210µg | 6% |
| Vitamin B5 | 0.31mg | 0.041mg | 5% |
| Manganese | 0.244mg | 0.349mg | 5% |
| Vitamin B3 | 0.2mg | 0.9mg | 4% |
| Potassium | 330mg | 470mg | 4% |
| Vitamin B6 | 0.129mg | 0.084mg | 3% |
| Vitamin B1 | 0.09mg | 0.06mg | 3% |
| Calcium | 120mg | 93mg | 3% |
| Fiber | 0.5g | 2% | |
| Vitamin B2 | 0.12mg | 0.15mg | 2% |
| Sodium | 41mg | 80mg | 2% |
| Choline | 9mg | 2% | |
| Saturated fat | 0.027g | 0.17g | 1% |
| Monounsaturated fat | 0.008g | 0.211g | 1% |
| Folate | 9µg | 13µg | 1% |
| Calories | 11kcal | 21kcal | 1% |
| Protein | 2.3g | 1.8g | 1% |
| Phosphorus | 60mg | 53mg | 1% |
| Zinc | 0.11mg | 0.2mg | 1% |
| Carbs | 1.29g | 3.06g | 1% |
| Fats | 0.1g | 0.7g | 1% |
| Net carbs | 0.79g | 3.06g | N/A |
| Sugar | 0.2g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Polyunsaturated fat | 0.035g | 0.109g | 0% |
| Tryptophan | 0.03mg | 0% | |
| Threonine | 0.133mg | 0% | |
| Isoleucine | 0.093mg | 0% | |
| Leucine | 0.166mg | 0% | |
| Lysine | 0.134mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.137mg | 0% | |
| Histidine | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
74%
22%
Minerals Daily Need Coverage Score
18%
36%
Comparison summary
Which food contains less Sodium?
Watercress contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.143g)
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Borage is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.