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Broad bean vs. Borage — In-Depth Nutrition Comparison

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Important differences between Broad bean and Borage

  • Broad bean has more Folate, and Vitamin B1, however, Borage has more Iron, Vitamin A RAE, Vitamin C, Potassium, Copper, Calcium, and Magnesium.
  • Borage's daily need coverage for Iron is 23% more.
  • Broad bean has 4 times more Folate than Borage. Broad bean has 58µg of Folate, while Borage has 13µg.

The food varieties used in the comparison are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Borage, raw.

Infographic

Broad bean vs Borage infographic
Infographic link

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.
Contains more Phosphorus +37.7%
Contains less Sodium -48.8%
Contains more Zinc +135%
Contains more Selenium +11.1%
Contains more Calcium +416.7%
Contains more Iron +120%
Contains more Magnesium +67.7%
Contains more Potassium +143.5%
Contains more Copper +116.7%
Contains more Manganese +33.7%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains more Phosphorus +37.7%
Contains less Sodium -48.8%
Contains more Zinc +135%
Contains more Selenium +11.1%
Contains more Calcium +416.7%
Contains more Iron +120%
Contains more Magnesium +67.7%
Contains more Potassium +143.5%
Contains more Copper +116.7%
Contains more Manganese +33.7%
Equal in Selenium - 0.9

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.
:
4
Borage
Contains more Vitamin B1 +113.3%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +61%
Contains more Folate +346.2%
Contains more Vitamin A +1455.6%
Contains more Vitamin C +76.8%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B6 +189.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0% 0%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +61%
Contains more Folate +346.2%
Contains more Vitamin A +1455.6%
Contains more Vitamin C +76.8%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B6 +189.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +166.7%
Contains more Carbs +230.1%
Contains more Fats +40%
Contains more Water +11.1%
Contains more Other +60%
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +166.7%
Contains more Carbs +230.1%
Contains more Fats +40%
Contains more Water +11.1%
Contains more Other +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -16.5%
Contains more Polyunsaturated fat +178%
Contains more Monounsaturated Fat +955%
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -16.5%
Contains more Polyunsaturated fat +178%
Contains more Monounsaturated Fat +955%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad bean Borage
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad bean Borage Opinion
Net carbs 6.5g 3.06g Broad bean
Protein 4.8g 1.8g Broad bean
Fats 0.5g 0.7g Borage
Carbs 10.1g 3.06g Broad bean
Calories 62kcal 21kcal Broad bean
Fiber 3.6g Broad bean
Calcium 18mg 93mg Borage
Iron 1.5mg 3.3mg Borage
Magnesium 31mg 52mg Borage
Phosphorus 73mg 53mg Broad bean
Potassium 193mg 470mg Borage
Sodium 41mg 80mg Broad bean
Zinc 0.47mg 0.2mg Broad bean
Copper 0.06mg 0.13mg Borage
Manganese 0.261mg 0.349mg Borage
Selenium 1µg 0.9µg Broad bean
Vitamin A 270IU 4200IU Borage
Vitamin A RAE 14µg 210µg Borage
Vitamin C 19.8mg 35mg Borage
Vitamin B1 0.128mg 0.06mg Broad bean
Vitamin B2 0.09mg 0.15mg Borage
Vitamin B3 1.2mg 0.9mg Broad bean
Vitamin B5 0.066mg 0.041mg Broad bean
Vitamin B6 0.029mg 0.084mg Borage
Folate 58µg 13µg Broad bean
Tryptophan 0.048mg Broad bean
Threonine 0.178mg Broad bean
Isoleucine 0.215mg Broad bean
Leucine 0.37mg Broad bean
Lysine 0.313mg Broad bean
Methionine 0.037mg Broad bean
Phenylalanine 0.195mg Broad bean
Valine 0.235mg Broad bean
Histidine 0.115mg Broad bean
Saturated Fat 0.142g 0.17g Broad bean
Monounsaturated Fat 0.02g 0.211g Borage
Polyunsaturated fat 0.303g 0.109g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Borage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Broad bean
36%
Borage
Minerals Daily Need Coverage Score
21%
Broad bean
36%
Borage

Comparison summary

Which food contains less Sodium?
Broad bean
Broad bean contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 79)
Which food is cheaper?
Borage
Borage is cheaper (difference - $0.6)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.