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Broad beans vs. Borage — In-Depth Nutrition Comparison

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Important differences between broad beans and borage

  • Broad beans have more folate and vitamin B1; however, borage has more vitamin A, iron, vitamin C, potassium, copper, calcium, and magnesium.
  • Borage's daily need coverage for vitamin A is 79% more.
  • Broad beans have 4 times more folate than borage. Broad beans have 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 beans vs Borage infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 more ZincZinc +135%
Contains more PhosphorusPhosphorus +37.7%
Contains less SodiumSodium -48.8%
Contains more MagnesiumMagnesium +67.7%
Contains more CalciumCalcium +416.7%
Contains more PotassiumPotassium +143.5%
Contains more IronIron +120%
Contains more CopperCopper +116.7%
Contains more ManganeseManganese +33.7%
~equal in Selenium ~0.9µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Borage
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Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 117% 70% 0% 0% 15% 35% 17% 2.5% 19% 0% 0% 9.8% 0%
Contains more Vitamin B1Vitamin B1 +113.3%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B5Vitamin B5 +61%
Contains more FolateFolate +346.2%
Contains more Vitamin CVitamin C +76.8%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B6Vitamin B6 +189.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Broad beans Borage DV% diff.
Iron 1.5mg 3.3mg 23%
Vitamin A 14µg 210µg 22%
Vitamin C 19.8mg 35mg 17%
Fiber 3.6g 14%
Folate 58µg 13µg 11%
Calcium 18mg 93mg 8%
Potassium 193mg 470mg 8%
Copper 0.06mg 0.13mg 8%
Vitamin B1 0.128mg 0.06mg 6%
Protein 4.8g 1.8g 6%
Magnesium 31mg 52mg 5%
Vitamin B2 0.09mg 0.15mg 5%
Manganese 0.261mg 0.349mg 4%
Vitamin B6 0.029mg 0.084mg 4%
Phosphorus 73mg 53mg 3%
Vitamin B3 1.2mg 0.9mg 2%
Calories 62kcal 21kcal 2%
Sodium 41mg 80mg 2%
Zinc 0.47mg 0.2mg 2%
Carbs 10.1g 3.06g 2%
Polyunsaturated fat 0.303g 0.109g 1%
Vitamin B5 0.066mg 0.041mg 1%
Fats 0.5g 0.7g 0%
Net carbs 6.5g 3.06g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.142g 0.17g 0%
Monounsaturated fat 0.02g 0.211g 0%
Tryptophan 0.048mg 0%
Threonine 0.178mg 0%
Isoleucine 0.215mg 0%
Leucine 0.37mg 0%
Lysine 0.313mg 0%
Methionine 0.037mg 0%
Phenylalanine 0.195mg 0%
Valine 0.235mg 0%
Histidine 0.115mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
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 ProteinProtein +166.7%
Contains more CarbsCarbs +230.1%
Contains more FatsFats +40%
Contains more WaterWater +11.1%
Contains more OtherOther +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
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 -16.5%
Contains more Poly. FatPolyunsaturated fat +178%
Contains more Mono. FatMonounsaturated fat +955%

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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. Broad beans - 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.