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  6. Borage vs. Yardlong bean (Asparagus bean)

Borage vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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Summary of differences between Borage and Yardlong bean (Asparagus bean)

  • Borage has more Iron, Vitamin C, Vitamin A RAE, Copper, Manganese, and Potassium, while Yardlong bean (Asparagus bean) has more Folate.
  • Borage covers your daily need of Iron 29% more than Yardlong bean (Asparagus bean).
  • Borage contains 9 times more Vitamin A RAE than Yardlong bean (Asparagus bean). While Borage contains 210µg of Vitamin A RAE, Yardlong bean (Asparagus bean) contains only 23µg.

These are the specific foods used in this comparison Borage, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Borage vs Yardlong bean (Asparagus 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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +111.4%
Contains more Iron +236.7%
Contains more Magnesium +23.8%
Contains more Potassium +62.1%
Contains more Copper +176.6%
Contains more Manganese +73.6%
Contains less Sodium -95%
Contains more Zinc +80%
Contains more Selenium +66.7%
Equal in Phosphorus - 57
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +111.4%
Contains more Iron +236.7%
Contains more Magnesium +23.8%
Contains more Potassium +62.1%
Contains more Copper +176.6%
Contains more Manganese +73.6%
Contains less Sodium -95%
Contains more Zinc +80%
Contains more Selenium +66.7%
Equal in Phosphorus - 57

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
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin A +833.3%
Contains more Vitamin C +116%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +250%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B5 +24.4%
Contains more Folate +246.2%
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%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin A +833.3%
Contains more Vitamin C +116%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B6 +250%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B5 +24.4%
Contains more Folate +246.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Borage
Borage
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +600%
Contains more Other +100%
Contains more Protein +40.6%
Contains more Carbs +200%
Equal in Water - 87.47
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Fats +600%
Contains more Other +100%
Contains more Protein +40.6%
Contains more Carbs +200%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Borage
Borage
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +2244.4%
Contains more Polyunsaturated fat +159.5%
Contains less Saturated Fat -84.7%
Borage
35% 43% 22%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.211 g
Polyunsaturated fat: 0.109 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +2244.4%
Contains more Polyunsaturated fat +159.5%
Contains less Saturated Fat -84.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Borage Yardlong bean (Asparagus bean) Opinion
Net carbs 3.06g 9.18g Yardlong bean (Asparagus bean)
Protein 1.8g 2.53g Yardlong bean (Asparagus bean)
Fats 0.7g 0.1g Borage
Carbs 3.06g 9.18g Yardlong bean (Asparagus bean)
Calories 21kcal 47kcal Yardlong bean (Asparagus bean)
Calcium 93mg 44mg Borage
Iron 3.3mg 0.98mg Borage
Magnesium 52mg 42mg Borage
Phosphorus 53mg 57mg Yardlong bean (Asparagus bean)
Potassium 470mg 290mg Borage
Sodium 80mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.2mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.13mg 0.047mg Borage
Manganese 0.349mg 0.201mg Borage
Selenium 0.9µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 4200IU 450IU Borage
Vitamin A RAE 210µg 23µg Borage
Vitamin C 35mg 16.2mg Borage
Vitamin B1 0.06mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.15mg 0.099mg Borage
Vitamin B3 0.9mg 0.63mg Borage
Vitamin B5 0.041mg 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.084mg 0.024mg Borage
Folate 13µg 45µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.17g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.211g 0.009g Borage
Polyunsaturated fat 0.109g 0.042g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Borage Yardlong bean (Asparagus 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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
36%
Borage
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 76mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.144g)
Which food is lower in glycemic index?
Borage
Borage is lower in glycemic index (difference - 86)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.