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Leek vs. Borage — In-Depth Nutrition Comparison

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How are leeks and borage different?

  • Leeks are higher in folate, vitamin B6, and manganese; however, borage is richer in vitamin C, iron, vitamin A, vitamin B2, potassium, and magnesium.
  • Daily need coverage for vitamin C for borage is 26% higher.
  • Leeks contain 5 times more folate than borage. While leeks contain 64µg of folate, borage contains only 13µg.

Leeks, (bulb and lower leaf-portion), raw and Borage, raw are the varieties used in this article.

Infographic

Leek vs Borage 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.
Leek
Leek
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Borage
Borage
6
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%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +37.8%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +57.6%
Contains more PotassiumPotassium +161.1%
Contains more IronIron +57.1%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +51.4%
~equal in Copper ~0.13mg
~equal in Selenium ~0.9µg

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.
Leek
Leek
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Borage
Borage
4
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +241.5%
Contains more Vitamin B6Vitamin B6 +177.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +392.3%
Contains more Vitamin CVitamin C +191.7%
Contains more Vitamin AVitamin A +153%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Borage DV% diff.
Vitamin K 47µg 39%
Vitamin C 12mg 35mg 26%
Iron 2.1mg 3.3mg 15%
Vitamin A 83µg 210µg 14%
Folate 64µg 13µg 13%
Vitamin B6 0.233mg 0.084mg 11%
Potassium 180mg 470mg 9%
Vitamin B2 0.03mg 0.15mg 9%
Fiber 1.8g 7%
Magnesium 28mg 52mg 6%
Vitamin E 0.92mg 6%
Manganese 0.481mg 0.349mg 6%
Carbs 14.15g 3.06g 4%
Calcium 59mg 93mg 3%
Phosphorus 35mg 53mg 3%
Sodium 20mg 80mg 3%
Vitamin B3 0.4mg 0.9mg 3%
Calories 61kcal 21kcal 2%
Vitamin B5 0.14mg 0.041mg 2%
Choline 9.5mg 2%
Protein 1.5g 1.8g 1%
Fats 0.3g 0.7g 1%
Copper 0.12mg 0.13mg 1%
Zinc 0.12mg 0.2mg 1%
Saturated fat 0.04g 0.17g 1%
Monounsaturated fat 0.004g 0.211g 1%
Protein per 100 calories 2.5g 8.6g N/A
Calories per 10 g protein 407kcal 117kcal N/A
Weight per 100 calories 164g 476g N/A
Net carbs 12.35g 3.06g N/A
Sugar 3.9g N/A
Selenium 1µg 0.9µg 0%
Vitamin B1 0.06mg 0.06mg 0%
Polyunsaturated fat 0.166g 0.109g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Borage
Borage
3
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more CarbsCarbs +362.4%
Contains more ProteinProtein +20%
Contains more FatsFats +133.3%
Contains more WaterWater +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Borage
Borage
1
35% 43% 22%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Poly. FatPolyunsaturated fat +52.3%
Contains more Mono. FatMonounsaturated fat +5175%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.