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  6. Yardlong bean (Asparagus bean) vs. Borage

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

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

  • Yardlong bean (Asparagus bean) has more Folate, while Borage has more Iron, Vitamin C, Vitamin A RAE, Copper, Manganese, and Potassium.
  • Borage covers your daily need of Iron 29% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 3 times more Folate than Borage. While Yardlong bean (Asparagus bean) contains 45µg of Folate, Borage contains only 13µg.

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

Infographic

Yardlong bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Borage
Borage
Contains less Sodium -95%
Contains more Zinc +80%
Contains more Selenium +66.7%
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%
Equal in Phosphorus - 53
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Borage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 124% 38% 23% 42% 11% 6% 44% 46% 5%
Contains less Sodium -95%
Contains more Zinc +80%
Contains more Selenium +66.7%
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%
Equal in Phosphorus - 53

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
5
Borage
Borage
Contains more Vitamin B1 +41.7%
Contains more Vitamin B5 +24.4%
Contains more Folate +246.2%
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%
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%
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 +41.7%
Contains more Vitamin B5 +24.4%
Contains more Folate +246.2%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Borage
Borage
Contains more Protein +40.6%
Contains more Carbs +200%
Contains more Fats +600%
Contains more Other +100%
Equal in Water - 93
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
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 +40.6%
Contains more Carbs +200%
Contains more Fats +600%
Contains more Other +100%
Equal in Water - 93

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Borage
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 Yardlong bean (Asparagus bean) Borage Opinion
Net carbs 9.18g 3.06g Yardlong bean (Asparagus bean)
Protein 2.53g 1.8g Yardlong bean (Asparagus bean)
Fats 0.1g 0.7g Borage
Carbs 9.18g 3.06g Yardlong bean (Asparagus bean)
Calories 47kcal 21kcal Yardlong bean (Asparagus bean)
Calcium 44mg 93mg Borage
Iron 0.98mg 3.3mg Borage
Magnesium 42mg 52mg Borage
Phosphorus 57mg 53mg Yardlong bean (Asparagus bean)
Potassium 290mg 470mg Borage
Sodium 4mg 80mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.2mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.13mg Borage
Manganese 0.201mg 0.349mg Borage
Selenium 1.5µg 0.9µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 4200IU Borage
Vitamin A RAE 23µg 210µg Borage
Vitamin C 16.2mg 35mg Borage
Vitamin B1 0.085mg 0.06mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.15mg Borage
Vitamin B3 0.63mg 0.9mg Borage
Vitamin B5 0.051mg 0.041mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg 0.084mg Borage
Folate 45µg 13µg 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 0.026g 0.17g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.211g Borage
Polyunsaturated fat 0.042g 0.109g Borage

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Borage
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
15%
Yardlong bean (Asparagus bean)
39%
Borage
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
36%
Borage

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.