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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, vitamin A, magnesium, and copper.
  • 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

Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Borage
6
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 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%
~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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Borage
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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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Borage 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Borage
3
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 +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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Borage
2
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 -84.1%
Contains more Mono. FatMonounsaturated fat +2537.5%
Contains more Poly. FatPolyunsaturated fat +211.4%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.