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  6. Green bean vs. Borage

Green bean vs. Borage — In-Depth Nutrition Comparison

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What are the main differences between Green bean and Borage?

  • Green bean has less Iron, Vitamin C, Vitamin A RAE, Potassium, Copper, and Magnesium than Borage.
  • Borage's daily need coverage for Iron is 33% higher.
  • Green bean has 3 times more Folate than Borage. Green bean has 33µg of Folate, while Borage has 13µg.

We used Beans, snap, green, cooked, boiled, drained, without salt and Borage, raw types in this comparison.

Infographic

Green 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.
Green bean
Green bean
2
:
8
Borage
Borage
Contains less Sodium -98.8%
Contains more Zinc +25%
Contains more Calcium +111.4%
Contains more Iron +407.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +82.8%
Contains more Potassium +221.9%
Contains more Copper +128.1%
Contains more Manganese +22.5%
Contains more Selenium +350%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -98.8%
Contains more Zinc +25%
Contains more Calcium +111.4%
Contains more Iron +407.7%
Contains more Magnesium +188.9%
Contains more Phosphorus +82.8%
Contains more Potassium +221.9%
Contains more Copper +128.1%
Contains more Manganese +22.5%
Contains more Selenium +350%

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.
Green bean
Green bean
5
:
5
Borage
Borage
Contains more Vitamin B1 +23.3%
Contains more Vitamin B5 +80.5%
Contains more Folate +153.8%
Contains more Vitamin A +563.5%
Contains more Vitamin C +260.8%
Contains more Vitamin B2 +54.6%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +50%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Borage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 252% 0% 0% 117% 15% 35% 17% 3% 20% 10% 0% 0%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B5 +80.5%
Contains more Folate +153.8%
Contains more Vitamin A +563.5%
Contains more Vitamin C +260.8%
Contains more Vitamin B2 +54.6%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B6 +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
2
:
3
Borage
Borage
Contains more Carbs +157.5%
Contains more Fats +150%
Contains more Other +97.3%
Equal in Protein - 1.8
Equal in Water - 93
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Carbs +157.5%
Contains more Fats +150%
Contains more Other +97.3%
Equal in Protein - 1.8
Equal in Water - 93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
2
:
1
Borage
Borage
Contains less Saturated Fat -62.4%
Contains more Polyunsaturated fat +33%
Contains more Monounsaturated Fat +1818.2%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -62.4%
Contains more Polyunsaturated fat +33%
Contains more Monounsaturated Fat +1818.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Borage Opinion
Net carbs 4.68g 3.06g Green bean
Protein 1.89g 1.8g Green bean
Fats 0.28g 0.7g Borage
Carbs 7.88g 3.06g Green bean
Calories 35kcal 21kcal Green bean
Sugar 3.63g Borage
Fiber 3.2g Green bean
Calcium 44mg 93mg Borage
Iron 0.65mg 3.3mg Borage
Magnesium 18mg 52mg Borage
Phosphorus 29mg 53mg Borage
Potassium 146mg 470mg Borage
Sodium 1mg 80mg Green bean
Zinc 0.25mg 0.2mg Green bean
Copper 0.057mg 0.13mg Borage
Manganese 0.285mg 0.349mg Borage
Selenium 0.2µg 0.9µg Borage
Vitamin A 633IU 4200IU Borage
Vitamin A RAE 32µg 210µg Borage
Vitamin E 0.46mg Green bean
Vitamin C 9.7mg 35mg Borage
Vitamin B1 0.074mg 0.06mg Green bean
Vitamin B2 0.097mg 0.15mg Borage
Vitamin B3 0.614mg 0.9mg Borage
Vitamin B5 0.074mg 0.041mg Green bean
Vitamin B6 0.056mg 0.084mg Borage
Folate 33µg 13µg Green bean
Vitamin K 47.9µg Green bean
Tryptophan 0.02mg Green bean
Threonine 0.082mg Green bean
Isoleucine 0.069mg Green bean
Leucine 0.116mg Green bean
Lysine 0.091mg Green bean
Methionine 0.023mg Green bean
Phenylalanine 0.069mg Green bean
Valine 0.093mg Green bean
Histidine 0.035mg Green bean
Saturated Fat 0.064g 0.17g Green bean
Monounsaturated Fat 0.011g 0.211g Borage
Polyunsaturated fat 0.145g 0.109g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
24%
Green bean
39%
Borage
Minerals Daily Need Coverage Score
14%
Green bean
36%
Borage

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 79mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.106g)
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 3.63g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 20)
Which food is cheaper?
Borage
Borage is cheaper (difference - $1.8)
Which food is richer in minerals?
Borage
Borage is relatively richer in minerals
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.