Borage vs. Yam — In-Depth Nutrition Comparison
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A recap on differences between Borage and Yam
- Borage has more Iron, Vitamin C, Vitamin A RAE, Vitamin B2, Magnesium, and Calcium, however, Yam is higher in Vitamin B6, Potassium, and Vitamin B5.
- Borage covers your daily Iron needs 35% more than Yam.
- Yam contains 35 times less Vitamin A RAE than Borage. Borage contains 210µg of Vitamin A RAE, while Yam contains 6µg.
Food varieties used in this article are Borage, raw and Yam, cooked, boiled, drained, or baked, without salt.
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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.
Contains
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Calcium
+564.3%
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Iron
+534.6%
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Magnesium
+188.9%
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Selenium
+28.6%
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Potassium
+42.6%
Contains
less
Sodium
-90%
Contains
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Copper
+16.9%
Equal in Phosphorus - 49
Equal in Zinc - 0.2
Equal in Manganese - 0.371
Contains
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Calcium
+564.3%
Contains
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Iron
+534.6%
Contains
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Magnesium
+188.9%
Contains
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Selenium
+28.6%
Contains
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Potassium
+42.6%
Contains
less
Sodium
-90%
Contains
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Copper
+16.9%
Equal in Phosphorus - 49
Equal in Zinc - 0.2
Equal in Manganese - 0.371
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.
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Contains
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Vitamin A
+3342.6%
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Vitamin C
+189.3%
Contains
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Vitamin B2
+435.7%
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Vitamin B3
+63%
Contains
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Vitamin B1
+58.3%
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Vitamin B5
+658.5%
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Vitamin B6
+171.4%
Contains
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Folate
+23.1%
Contains
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Vitamin A
+3342.6%
Contains
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Vitamin C
+189.3%
Contains
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Vitamin B2
+435.7%
Contains
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Vitamin B3
+63%
Contains
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Vitamin B1
+58.3%
Contains
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Vitamin B5
+658.5%
Contains
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Vitamin B6
+171.4%
Contains
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Folate
+23.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+20.8%
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Fats
+400%
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Water
+32.6%
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Other
+89.5%
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Carbs
+798%
Contains
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Protein
+20.8%
Contains
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Fats
+400%
Contains
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Water
+32.6%
Contains
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Other
+89.5%
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Carbs
+798%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+4120%
Contains
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Polyunsaturated fat
+81.7%
Contains
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Saturated Fat
-82.9%
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Monounsaturated Fat
+4120%
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Polyunsaturated fat
+81.7%
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Saturated Fat
-82.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.06g | 23.58g |
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| Protein | 1.8g | 1.49g |
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| Fats | 0.7g | 0.14g |
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| Carbs | 3.06g | 27.48g |
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| Calories | 21kcal | 116kcal |
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| Sugar | 0.49g |
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| Fiber | 3.9g |
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| Calcium | 93mg | 14mg |
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| Iron | 3.3mg | 0.52mg |
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| Magnesium | 52mg | 18mg |
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| Phosphorus | 53mg | 49mg |
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| Potassium | 470mg | 670mg |
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| Sodium | 80mg | 8mg |
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| Zinc | 0.2mg | 0.2mg | |
| Copper | 0.13mg | 0.152mg |
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| Manganese | 0.349mg | 0.371mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 4200IU | 122IU |
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| Vitamin A RAE | 210µg | 6µg |
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| Vitamin E | 0.34mg |
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| Vitamin C | 35mg | 12.1mg |
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| Vitamin B1 | 0.06mg | 0.095mg |
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| Vitamin B2 | 0.15mg | 0.028mg |
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| Vitamin B3 | 0.9mg | 0.552mg |
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| Vitamin B5 | 0.041mg | 0.311mg |
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| Vitamin B6 | 0.084mg | 0.228mg |
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| Folate | 13µg | 16µg |
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| Vitamin K | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.058mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.17g | 0.029g |
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| Monounsaturated Fat | 0.211g | 0.005g |
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| Polyunsaturated fat | 0.109g | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
36%
23%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 72mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.141g)
Which food is lower in Sugar?
Borage is lower in Sugar (difference - 0.49g)
Which food is lower in glycemic index?
Borage is lower in glycemic index (difference - 51)
Which food is cheaper?
Borage is cheaper (difference - $0.2)
Which food is richer in minerals?
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?
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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.