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  6. Edamame vs. Borage

Edamame vs. Borage — In-Depth Nutrition Comparison

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A recap on differences between Edamame and Borage

  • Edamame has more Folate, Manganese, Copper, Phosphorus, Vitamin B1, Zinc, and Vitamin B5, however, Borage is higher in Vitamin C, Vitamin A RAE, and Iron.
  • Edamame covers your daily Folate needs 75% more than Borage.
  • Borage contains 10 times less Vitamin B5 than Edamame. Edamame contains 0.395mg of Vitamin B5, while Borage contains 0.041mg.

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

Infographic

Edamame vs Borage 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.
Edamame
Edamame
6
:
4
Borage
Borage
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%
Contains more Calcium +47.6%
Contains more Iron +45.4%
Contains more Selenium +12.5%
Equal in Potassium - 470
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 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%
Contains more Calcium +47.6%
Contains more Iron +45.4%
Contains more Selenium +12.5%
Equal in Potassium - 470

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.
Edamame
Edamame
8
:
2
Borage
Borage
Contains more Vitamin B1 +233.3%
Contains more Vitamin B5 +863.4%
Contains more Vitamin B6 +19%
Contains more Folate +2292.3%
Contains more Vitamin A +1309.4%
Contains more Vitamin C +473.8%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.9
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%
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%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B5 +863.4%
Contains more Vitamin B6 +19%
Contains more Folate +2292.3%
Contains more Vitamin A +1309.4%
Contains more Vitamin C +473.8%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B3 - 0.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edamame
Edamame
3
:
2
Borage
Borage
Contains more Protein +561.7%
Contains more Fats +642.9%
Contains more Carbs +191.2%
Contains more Water +27.8%
Contains more Other +19%
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
Borage
2% 3% 93%
Protein: 1.8 g
Fats: 0.7 g
Carbs: 3.06 g
Water: 93 g
Other: 1.44 g
Contains more Protein +561.7%
Contains more Fats +642.9%
Contains more Carbs +191.2%
Contains more Water +27.8%
Contains more Other +19%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Edamame Borage
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 Edamame Borage Opinion
Net carbs 3.71g 3.06g Edamame
Protein 11.91g 1.8g Edamame
Fats 5.2g 0.7g Edamame
Carbs 8.91g 3.06g Edamame
Calories 121kcal 21kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Borage
Fiber 5.2g Edamame
Calcium 63mg 93mg Borage
Iron 2.27mg 3.3mg Borage
Magnesium 64mg 52mg Edamame
Phosphorus 169mg 53mg Edamame
Potassium 436mg 470mg Borage
Sodium 6mg 80mg Edamame
Zinc 1.37mg 0.2mg Edamame
Copper 0.345mg 0.13mg Edamame
Manganese 1.024mg 0.349mg Edamame
Selenium 0.8µg 0.9µg Borage
Vitamin A 298IU 4200IU Borage
Vitamin A RAE 15µg 210µg Borage
Vitamin E 0.68mg Edamame
Vitamin C 6.1mg 35mg Borage
Vitamin B1 0.2mg 0.06mg Edamame
Vitamin B2 0.155mg 0.15mg Edamame
Vitamin B3 0.915mg 0.9mg Edamame
Vitamin B5 0.395mg 0.041mg Edamame
Vitamin B6 0.1mg 0.084mg Edamame
Folate 311µg 13µg 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 0.009g 0g Borage
Saturated Fat 0.62g 0.17g Borage
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 1.282g 0.211g Edamame
Polyunsaturated fat 2.156g 0.109g 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
Edamame Borage
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
42%
Edamame
39%
Borage
Minerals Daily Need Coverage Score
55%
Edamame
36%
Borage

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  2. Borage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170481/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.