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  6. Borage vs. Broad bean

Borage vs. Broad bean — In-Depth Nutrition Comparison

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Important differences between Borage and Broad bean

  • Borage has more Iron, Vitamin A RAE, Vitamin C, Potassium, Copper, Calcium, and Magnesium, however, Broad bean has more Folate, and Vitamin B1.
  • Borage's daily need coverage for Iron is 23% more.
  • Borage has 15 times more Vitamin A RAE than Broad bean. Borage has 210µg of Vitamin A RAE, while Broad bean has 14µg.

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

Infographic

Borage vs Broad bean 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.
Borage
Borage
6
:
4
Broad bean
Broad bean
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%
Contains more Phosphorus +37.7%
Contains less Sodium -48.8%
Contains more Zinc +135%
Contains more Selenium +11.1%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
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%
Contains more Phosphorus +37.7%
Contains less Sodium -48.8%
Contains more Zinc +135%
Contains more Selenium +11.1%

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.
Borage
Borage
4
:
4
Broad bean
Broad bean
Contains more Vitamin A +1455.6%
Contains more Vitamin C +76.8%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B6 +189.7%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +61%
Contains more Folate +346.2%
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%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin A +1455.6%
Contains more Vitamin C +76.8%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B6 +189.7%
Contains more Vitamin B1 +113.3%
Contains more Vitamin B3 +33.3%
Contains more Vitamin B5 +61%
Contains more Folate +346.2%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
1
:
2
Broad bean
Broad bean
Contains more Monounsaturated Fat +955%
Contains less Saturated Fat -16.5%
Contains more Polyunsaturated fat +178%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +955%
Contains less Saturated Fat -16.5%
Contains more Polyunsaturated fat +178%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Broad bean
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 Borage Broad bean Opinion
Net carbs 3.06g 6.5g Broad bean
Protein 1.8g 4.8g Broad bean
Fats 0.7g 0.5g Borage
Carbs 3.06g 10.1g Broad bean
Calories 21kcal 62kcal Broad bean
Fiber 3.6g Broad bean
Calcium 93mg 18mg Borage
Iron 3.3mg 1.5mg Borage
Magnesium 52mg 31mg Borage
Phosphorus 53mg 73mg Broad bean
Potassium 470mg 193mg Borage
Sodium 80mg 41mg Broad bean
Zinc 0.2mg 0.47mg Broad bean
Copper 0.13mg 0.06mg Borage
Manganese 0.349mg 0.261mg Borage
Selenium 0.9µg 1µg Broad bean
Vitamin A 4200IU 270IU Borage
Vitamin A RAE 210µg 14µg Borage
Vitamin C 35mg 19.8mg Borage
Vitamin B1 0.06mg 0.128mg Broad bean
Vitamin B2 0.15mg 0.09mg Borage
Vitamin B3 0.9mg 1.2mg Broad bean
Vitamin B5 0.041mg 0.066mg Broad bean
Vitamin B6 0.084mg 0.029mg Borage
Folate 13µg 58µg 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 0.17g 0.142g Broad bean
Monounsaturated Fat 0.211g 0.02g Borage
Polyunsaturated fat 0.109g 0.303g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Broad bean
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
39%
Borage
18%
Broad bean
Minerals Daily Need Coverage Score
36%
Borage
21%
Broad bean

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.