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Borage vs. Cardoon — In-Depth Nutrition Comparison

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A recap on the differences between borage and cardoon

  • Borage has more vitamin C, iron, vitamin A, and vitamin B2; however, cardoon is higher in folate, copper, and vitamin B5.
  • Borage covers your daily vitamin C needs 37% more than cardoon.

Food varieties used in this article are Borage, raw and Cardoon, raw.

Infographic

Borage vs Cardoon infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Borage
Borage
9
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +32.9%
Contains more PotassiumPotassium +17.5%
Contains more IronIron +371.4%
Contains more ZincZinc +17.6%
Contains more PhosphorusPhosphorus +130.4%
Contains less SodiumSodium -52.9%
Contains more ManganeseManganese +36.3%
Contains more SeleniumSelenium +350%
Contains more CopperCopper +77.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Borage
Borage
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 117% 0% 70% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Contains more Vitamin CVitamin C +1650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B5Vitamin B5 +724.4%
Contains more Vitamin B6Vitamin B6 +38.1%
Contains more FolateFolate +423.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Borage Cardoon DV% diff.
Vitamin C 35mg 2mg 37%
Iron 3.3mg 0.7mg 33%
Vitamin A 210µg 0µg 23%
Folate 13µg 68µg 14%
Copper 0.13mg 0.231mg 11%
Vitamin B2 0.15mg 0.03mg 9%
Fiber 1.6g 6%
Vitamin B5 0.041mg 0.338mg 6%
Phosphorus 53mg 23mg 4%
Sodium 80mg 170mg 4%
Manganese 0.349mg 0.256mg 4%
Vitamin B3 0.9mg 0.3mg 4%
Vitamin B1 0.06mg 0.02mg 3%
Protein 1.8g 0.7g 2%
Magnesium 52mg 42mg 2%
Calcium 93mg 70mg 2%
Potassium 470mg 400mg 2%
Vitamin B6 0.084mg 0.116mg 2%
Fats 0.7g 0.1g 1%
Selenium 0.9µg 0.2µg 1%
Saturated fat 0.17g 0.011g 1%
Calories 21kcal 17kcal 0%
Protein per 100 calories 8.6g 4.1g N/A
Calories per 10 g protein 117kcal 243kcal N/A
Weight per 100 calories 476g 588g N/A
Net carbs 3.06g 2.47g N/A
Carbs 3.06g 4.07g 0%
Zinc 0.2mg 0.17mg 0%
Monounsaturated fat 0.211g 0.018g 0%
Polyunsaturated fat 0.109g 0.041g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
2
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +157.1%
Contains more FatsFats +600%
Contains more CarbsCarbs +33%
~equal in Water ~94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
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
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Mono. FatMonounsaturated fat +1072.2%
Contains more Poly. FatPolyunsaturated fat +165.9%
Contains less Sat. FatSaturated fat -93.5%

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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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.