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  6. Borage vs. Green bean

Borage vs. Green bean — In-Depth Nutrition Comparison

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What are the main differences between Borage and Green bean?

  • 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.
  • Borage has 7 times more Vitamin A RAE than Green bean. Borage has 210µg of Vitamin A RAE, while Green bean has 32µg.

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

Infographic

Borage vs Green 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
8
:
2
Green bean
Green bean
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%
Contains less Sodium -98.8%
Contains more Zinc +25%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
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%
Contains less Sodium -98.8%
Contains more Zinc +25%

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
5
:
5
Green bean
Green bean
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%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B5 +80.5%
Contains more Folate +153.8%
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%
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%
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%
Contains more Vitamin B1 +23.3%
Contains more Vitamin B5 +80.5%
Contains more Folate +153.8%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Borage Green bean
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 Borage Green bean Opinion
Net carbs 3.06g 4.68g Green bean
Protein 1.8g 1.89g Green bean
Fats 0.7g 0.28g Borage
Carbs 3.06g 7.88g Green bean
Calories 21kcal 35kcal Green bean
Sugar 3.63g Borage
Fiber 3.2g Green bean
Calcium 93mg 44mg Borage
Iron 3.3mg 0.65mg Borage
Magnesium 52mg 18mg Borage
Phosphorus 53mg 29mg Borage
Potassium 470mg 146mg Borage
Sodium 80mg 1mg Green bean
Zinc 0.2mg 0.25mg Green bean
Copper 0.13mg 0.057mg Borage
Manganese 0.349mg 0.285mg Borage
Selenium 0.9µg 0.2µg Borage
Vitamin A 4200IU 633IU Borage
Vitamin A RAE 210µg 32µg Borage
Vitamin E 0.46mg Green bean
Vitamin C 35mg 9.7mg Borage
Vitamin B1 0.06mg 0.074mg Green bean
Vitamin B2 0.15mg 0.097mg Borage
Vitamin B3 0.9mg 0.614mg Borage
Vitamin B5 0.041mg 0.074mg Green bean
Vitamin B6 0.084mg 0.056mg Borage
Folate 13µg 33µg 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 0.17g 0.064g Green bean
Monounsaturated Fat 0.211g 0.011g Borage
Polyunsaturated fat 0.109g 0.145g Green bean

Which food is preferable for your diet?

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

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. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/nutrients
  2. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.