Borage vs. Cardoon — In-Depth Nutrition Comparison

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A recap on the differences between borage and cardoon

Borage has more vitamin A, vitamin C, iron, and vitamin B2; however, cardoon is higher in folate, copper, and vitamin B5.
Borage covers your daily vitamin A needs 84% more than cardoon.
Cardoon contains 18 times less vitamin C than borage. Borage contains 35mg of vitamin C, while cardoon contains 2mg.

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

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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.

Borage

Cardoon

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

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.

Borage

Cardoon

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			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%