Borage vs. Kale — In-Depth Nutrition Comparison
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What are the differences between borage and kale?
- Borage is higher in iron, magnesium, potassium, and vitamin B2, yet kale is higher in vitamin A and vitamin C.
- Kale's daily need coverage for vitamin A is 52% more.
- Borage has 4 times more iron than kale. While borage has 3.3mg of iron, kale has only 0.9mg.
We used Borage, raw and Kale, cooked, boiled, drained, without salt types in this article.
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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 MagnesiumMagnesium | +188.9% |
| Contains more CalciumCalcium | +29.2% |
| Contains more PotassiumPotassium | +106.1% |
| Contains more IronIron | +266.7% |
| Contains more PhosphorusPhosphorus | +89.3% |
| Contains more CopperCopper | +20% |
| Contains more ZincZinc | +20% |
| Contains less SodiumSodium | -71.3% |
| Contains more ManganeseManganese | +19.2% |
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 B1Vitamin B1 | +13.2% |
| Contains more Vitamin B2Vitamin B2 | +114.3% |
| Contains more Vitamin B3Vitamin B3 | +80% |
| Contains more Vitamin CVitamin C | +17.1% |
| Contains more Vitamin AVitamin A | +224.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +19.5% |
| Contains more Vitamin B6Vitamin B6 | +64.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Vitamin A | 210µg | 681µg | 52% |
| Iron | 3.3mg | 0.9mg | 30% |
| Magnesium | 52mg | 18mg | 8% |
| Fiber | 2g | 8% | |
| Vitamin C | 35mg | 41mg | 7% |
| Potassium | 470mg | 228mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B2 | 0.15mg | 0.07mg | 6% |
| Phosphorus | 53mg | 28mg | 4% |
| Vitamin B6 | 0.084mg | 0.138mg | 4% |
| Copper | 0.13mg | 0.156mg | 3% |
| Manganese | 0.349mg | 0.416mg | 3% |
| Vitamin B3 | 0.9mg | 0.5mg | 3% |
| Calcium | 93mg | 72mg | 2% |
| Sodium | 80mg | 23mg | 2% |
| Carbs | 3.06g | 5.63g | 1% |
| Vitamin B1 | 0.06mg | 0.053mg | 1% |
| Saturated fat | 0.17g | 0.052g | 1% |
| Polyunsaturated fat | 0.109g | 0.193g | 1% |
| Calories | 21kcal | 28kcal | 0% |
| Protein | 1.8g | 1.9g | 0% |
| Protein per 100 calories | 8.6g | 6.8g | N/A |
| Calories per 10 g protein | 117kcal | 147kcal | N/A |
| Weight per 100 calories | 476g | 357g | N/A |
| Fats | 0.7g | 0.4g | 0% |
| Net carbs | 3.06g | 3.63g | N/A |
| Sugar | 1.25g | N/A | |
| Zinc | 0.2mg | 0.24mg | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B5 | 0.041mg | 0.049mg | 0% |
| Folate | 13µg | 13µg | 0% |
| Choline | 0.4mg | 0% | |
| Monounsaturated fat | 0.211g | 0.03g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +84% |
~equal in
Protein
~1.9g
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +603.3% |
| Contains less Sat. FatSaturated fat | -69.4% |
| Contains more Poly. FatPolyunsaturated fat | +77.1% |
