Borage vs. Chard — In-Depth Nutrition Comparison
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Differences between borage and chard
- Borage has more vitamin C and iron, while chard has more vitamin A and magnesium.
- Borage's daily need coverage for vitamin C is 19% higher.
- Chard contains 2 times less calcium than borage. Borage contains 93mg of calcium, while chard contains 58mg.
- The amount of sodium in borage is lower.
The food types used in this comparison are Borage, raw and Chard, swiss, cooked, boiled, drained, without salt.
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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.
| Contains more CalciumCalcium | +60.3% |
| Contains more IronIron | +46% |
| Contains more PhosphorusPhosphorus | +60.6% |
| Contains less SodiumSodium | -55.3% |
| Contains more MagnesiumMagnesium | +65.4% |
| Contains more PotassiumPotassium | +16.8% |
| Contains more CopperCopper | +25.4% |
| Contains more ZincZinc | +65% |
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.
| Contains more Vitamin CVitamin C | +94.4% |
| Contains more Vitamin B1Vitamin B1 | +76.5% |
| Contains more Vitamin B2Vitamin B2 | +74.4% |
| Contains more Vitamin B3Vitamin B3 | +150% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin AVitamin A | +45.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +297.6% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 327.3µg | 273% | |
| Vitamin C | 35mg | 18mg | 19% |
| Iron | 3.3mg | 2.26mg | 13% |
| Vitamin E | 1.89mg | 13% | |
| Vitamin A | 210µg | 306µg | 11% |
| Magnesium | 52mg | 86mg | 8% |
| Fiber | 2.1g | 8% | |
| Vitamin B2 | 0.15mg | 0.086mg | 5% |
| Choline | 28.7mg | 5% | |
| Calcium | 93mg | 58mg | 4% |
| Copper | 0.13mg | 0.163mg | 4% |
| Sodium | 80mg | 179mg | 4% |
| Phosphorus | 53mg | 33mg | 3% |
| Vitamin B3 | 0.9mg | 0.36mg | 3% |
| Potassium | 470mg | 549mg | 2% |
| Vitamin B1 | 0.06mg | 0.034mg | 2% |
| Vitamin B5 | 0.041mg | 0.163mg | 2% |
| Fats | 0.7g | 0.08g | 1% |
| Zinc | 0.2mg | 0.33mg | 1% |
| Manganese | 0.349mg | 0.334mg | 1% |
| Folate | 13µg | 9µg | 1% |
| Saturated fat | 0.17g | 0.012g | 1% |
| Polyunsaturated fat | 0.109g | 0.028g | 1% |
| Calories | 21kcal | 20kcal | 0% |
| Protein | 1.8g | 1.88g | 0% |
| Protein per 100 calories | 8.6g | 9.4g | N/A |
| Calories per 10 g protein | 117kcal | 106kcal | N/A |
| Weight per 100 calories | 476g | 500g | N/A |
| Net carbs | 3.06g | 2.03g | N/A |
| Carbs | 3.06g | 4.13g | 0% |
| Sugar | 1.1g | N/A | |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B6 | 0.084mg | 0.085mg | 0% |
| Monounsaturated fat | 0.211g | 0.016g | 0% |
| Tryptophan | 0.018mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.154mg | 0% | |
| Leucine | 0.135mg | 0% | |
| Lysine | 0.103mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.114mg | 0% | |
| Valine | 0.114mg | 0% | |
| Histidine | 0.038mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +775% |
| Contains more CarbsCarbs | +35% |
~equal in
Protein
~1.88g
~equal in
Water
~92.65g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1218.8% |
| Contains more Poly. FatPolyunsaturated fat | +289.3% |
| Contains less Sat. FatSaturated fat | -92.9% |
