Borage vs. Mustard Greens — In-Depth Nutrition Comparison
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The main differences between borage and mustard Greens
- Borage has more iron, vitamin C, magnesium, potassium, and vitamin B2; however, mustard Greens have more vitamin A.
- Daily need coverage for vitamin A for mustard Greens is 45% higher.
- Mustard Greens have 4 times less magnesium than borage. Borage has 52mg of magnesium, while mustard Greens have 13mg.
Food types used in this article are Borage, raw and Mustard greens, cooked, boiled, drained, without salt.
Infographic
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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 | +300% |
| Contains more PotassiumPotassium | +190.1% |
| Contains more IronIron | +279.3% |
| Contains more PhosphorusPhosphorus | +26.2% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +50% |
| Contains more CalciumCalcium | +26.9% |
| Contains more CopperCopper | +12.3% |
| Contains less SodiumSodium | -88.8% |
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 | +38.3% |
| Contains more Vitamin B1Vitamin B1 | +46.3% |
| Contains more Vitamin B2Vitamin B2 | +138.1% |
| Contains more Vitamin B3Vitamin B3 | +107.9% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin AVitamin A | +194.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +192.7% |
| Contains more Vitamin B6Vitamin B6 | +16.7% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 592.7µg | 494% | |
| Vitamin A | 210µg | 618µg | 45% |
| Iron | 3.3mg | 0.87mg | 30% |
| Manganese | 0.349mg | 15% | |
| Vitamin E | 1.78mg | 12% | |
| Vitamin C | 35mg | 25.3mg | 11% |
| Magnesium | 52mg | 13mg | 9% |
| Potassium | 470mg | 162mg | 9% |
| Fiber | 2g | 8% | |
| Vitamin B2 | 0.15mg | 0.063mg | 7% |
| Calcium | 93mg | 118mg | 3% |
| Sodium | 80mg | 9mg | 3% |
| Vitamin B3 | 0.9mg | 0.433mg | 3% |
| Protein | 1.8g | 2.56g | 2% |
| Copper | 0.13mg | 0.146mg | 2% |
| Phosphorus | 53mg | 42mg | 2% |
| Vitamin B1 | 0.06mg | 0.041mg | 2% |
| Vitamin B5 | 0.041mg | 0.12mg | 2% |
| Selenium | 0.9µg | 0.6µg | 1% |
| Vitamin B6 | 0.084mg | 0.098mg | 1% |
| Folate | 13µg | 9µg | 1% |
| Saturated fat | 0.17g | 0.012g | 1% |
| Calories | 21kcal | 26kcal | 0% |
| Protein per 100 calories | 8.6g | 9.8g | N/A |
| Calories per 10 g protein | 117kcal | 102kcal | N/A |
| Weight per 100 calories | 476g | 385g | N/A |
| Fats | 0.7g | 0.47g | 0% |
| Net carbs | 3.06g | 2.51g | N/A |
| Carbs | 3.06g | 4.51g | 0% |
| Sugar | 1.41g | N/A | |
| Zinc | 0.2mg | 0.22mg | 0% |
| Choline | 0.4mg | 0% | |
| Monounsaturated fat | 0.211g | 0.11g | 0% |
| Polyunsaturated fat | 0.109g | 0.046g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.8 g
Fats:
0.7 g
Carbs:
3.06 g
Water:
93 g
Other:
1.44 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
| Contains more FatsFats | +48.9% |
| Contains more ProteinProtein | +42.2% |
| Contains more CarbsCarbs | +47.4% |
~equal in
Water
~91.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.211 g
Polyunsaturated fat:
Poly. Fat
0.109 g
Saturated fat:
Sat. Fat
0.012 g
Monounsaturated fat:
Mono. Fat
0.11 g
Polyunsaturated fat:
Poly. Fat
0.046 g
| Contains more Mono. FatMonounsaturated fat | +91.8% |
| Contains more Poly. FatPolyunsaturated fat | +137% |
| Contains less Sat. FatSaturated fat | -92.9% |
