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  6. Borage vs. Edamame

Borage vs. Edamame — In-Depth Nutrition Comparison

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A recap on differences between Borage and Edamame

  • Borage has more Vitamin C, Vitamin A RAE, and Iron, however, Edamame is higher in Folate, Manganese, Copper, Phosphorus, Vitamin B1, Zinc, and Vitamin B5.
  • Edamame covers your daily Folate needs 75% more than Borage.
  • Edamame contains 14 times less Vitamin A RAE than Borage. Borage contains 210µg of Vitamin A RAE, while Edamame contains 15µg.

Food varieties used in this article are Borage, raw and Edamame, frozen, prepared.

Infographic

Borage vs Edamame 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
4
:
6
Edamame
Edamame
Contains more Calcium +47.6%
Contains more Iron +45.4%
Contains more Selenium +12.5%
Contains more Magnesium +23.1%
Contains more Phosphorus +218.9%
Contains less Sodium -92.5%
Contains more Zinc +585%
Contains more Copper +165.4%
Contains more Manganese +193.4%
Equal in Potassium - 436
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains more Calcium +47.6%
Contains more Iron +45.4%
Contains more Selenium +12.5%
Contains more Magnesium +23.1%
Contains more Phosphorus +218.9%
Contains less Sodium -92.5%
Contains more Zinc +585%
Contains more Copper +165.4%
Contains more Manganese +193.4%
Equal in Potassium - 436

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
2
:
8
Edamame
Edamame
Contains more Vitamin A +1309.4%
Contains more Vitamin C +473.8%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B5 +863.4%
Contains more Vitamin B6 +19%
Contains more Folate +2292.3%
Equal in Vitamin B2 - 0.155
Equal in Vitamin B3 - 0.915
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%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin A +1309.4%
Contains more Vitamin C +473.8%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B5 +863.4%
Contains more Vitamin B6 +19%
Contains more Folate +2292.3%
Equal in Vitamin B2 - 0.155
Equal in Vitamin B3 - 0.915

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
2
:
3
Edamame
Edamame
Contains more Water +27.8%
Contains more Other +19%
Contains more Protein +561.7%
Contains more Fats +642.9%
Contains more Carbs +191.2%
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more Water +27.8%
Contains more Other +19%
Contains more Protein +561.7%
Contains more Fats +642.9%
Contains more Carbs +191.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
1
:
2
Edamame
Edamame
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +507.6%
Contains more Polyunsaturated fat +1878%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -72.6%
Contains more Monounsaturated Fat +507.6%
Contains more Polyunsaturated fat +1878%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Edamame Opinion
Net carbs 3.06g 3.71g Edamame
Protein 1.8g 11.91g Edamame
Fats 0.7g 5.2g Edamame
Carbs 3.06g 8.91g Edamame
Calories 21kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Borage
Fiber 5.2g Edamame
Calcium 93mg 63mg Borage
Iron 3.3mg 2.27mg Borage
Magnesium 52mg 64mg Edamame
Phosphorus 53mg 169mg Edamame
Potassium 470mg 436mg Borage
Sodium 80mg 6mg Edamame
Zinc 0.2mg 1.37mg Edamame
Copper 0.13mg 0.345mg Edamame
Manganese 0.349mg 1.024mg Edamame
Selenium 0.9µg 0.8µg Borage
Vitamin A 4200IU 298IU Borage
Vitamin A RAE 210µg 15µg Borage
Vitamin E 0.68mg Edamame
Vitamin C 35mg 6.1mg Borage
Vitamin B1 0.06mg 0.2mg Edamame
Vitamin B2 0.15mg 0.155mg Edamame
Vitamin B3 0.9mg 0.915mg Edamame
Vitamin B5 0.041mg 0.395mg Edamame
Vitamin B6 0.084mg 0.1mg Edamame
Folate 13µg 311µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.126mg Edamame
Threonine 0.331mg Edamame
Isoleucine 0.3mg Edamame
Leucine 0.745mg Edamame
Lysine 0.745mg Edamame
Methionine 0.141mg Edamame
Phenylalanine 0.488mg Edamame
Valine 0.324mg Edamame
Histidine 0.267mg Edamame
Trans Fat 0g 0.009g Borage
Saturated Fat 0.17g 0.62g Borage
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 0.211g 1.282g Edamame
Polyunsaturated fat 0.109g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
42%
Edamame
Minerals Daily Need Coverage Score
36%
Borage
55%
Edamame

Comparison summary

Which food contains less Sodium?
Edamame
Edamame contains less Sodium (difference - 74mg)
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food is lower in Sugar?
Borage
Borage is lower in Sugar (difference - 2.18g)
Which food is lower in Saturated Fat?
Borage
Borage is lower in Saturated Fat (difference - 0.45g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.