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  6. Bean raw vs. Fava beans

Bean raw vs. Fava beans — In-Depth Nutrition Comparison

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A recap on the differences between bean raw and fava beans

  • Fava beans have less folate, copper, vitamin B1, selenium, iron, phosphorus, fiber, potassium, magnesium, and manganese.
  • Bean raw covers your daily folate needs 105% more than fava beans.
  • Fava beans contain 11 times less selenium than bean raw. Bean raw contains 27.9µg of selenium, while fava beans contain 2.6µg.
  • The glycemic index of fava beans is higher.

Food varieties used in this article are Beans, pinto, mature seeds, raw and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

Bean raw vs Fava beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +309.3%
Contains more CalciumCalcium +213.9%
Contains more PotassiumPotassium +419.8%
Contains more IronIron +238%
Contains more CopperCopper +244.8%
Contains more ZincZinc +125.7%
Contains more PhosphorusPhosphorus +228.8%
Contains more ManganeseManganese +172.7%
Contains more SeleniumSelenium +973.1%
Contains less SodiumSodium -58.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B1Vitamin B1 +635.1%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +65.1%
Contains more Vitamin B5Vitamin B5 +400%
Contains more Vitamin B6Vitamin B6 +558.3%
Contains more Vitamin KVitamin K +93.1%
Contains more FolateFolate +404.8%
Contains more CholineCholine +116.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bean raw Fava beans DV% diff.
Folate 525µg 104µg 105%
Copper 0.893mg 0.259mg 70%
Vitamin B1 0.713mg 0.097mg 51%
Selenium 27.9µg 2.6µg 46%
Iron 5.07mg 1.5mg 45%
Phosphorus 411mg 125mg 41%
Fiber 15.5g 5.4g 40%
Potassium 1393mg 268mg 33%
Magnesium 176mg 43mg 32%
Manganese 1.148mg 0.421mg 32%
Vitamin B6 0.474mg 0.072mg 31%
Protein 21.42g 7.6g 28%
Carbs 62.55g 19.65g 14%
Starch 34.17g 14%
Vitamin B5 0.785mg 0.157mg 13%
Calories 347kcal 110kcal 12%
Zinc 2.28mg 1.01mg 12%
Vitamin B2 0.212mg 0.089mg 9%
Calcium 113mg 36mg 8%
Vitamin C 6.3mg 0.3mg 7%
Choline 66.2mg 30.6mg 6%
Vitamin B3 1.174mg 0.711mg 3%
Vitamin K 5.6µg 2.9µg 2%
Polyunsaturated fat 0.407g 0.164g 2%
Saturated fat 0.235g 0.066g 1%
Vitamin E 0.21mg 0.02mg 1%
Fats 1.23g 0.4g 1%
Net carbs 47.05g 14.25g N/A
Sugar 2.11g 1.82g N/A
Sodium 12mg 5mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.229g 0.079g 0%
Tryptophan 0.237mg 0.072mg 0%
Threonine 0.81mg 0.27mg 0%
Isoleucine 0.871mg 0.306mg 0%
Leucine 1.558mg 0.572mg 0%
Lysine 1.356mg 0.486mg 0%
Methionine 0.259mg 0.062mg 0%
Phenylalanine 1.095mg 0.321mg 0%
Valine 0.998mg 0.338mg 0%
Histidine 0.556mg 0.193mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more ProteinProtein +181.8%
Contains more FatsFats +207.5%
Contains more CarbsCarbs +218.3%
Contains more OtherOther +328.4%
Contains more WaterWater +531.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +189.9%
Contains more Poly. FatPolyunsaturated fat +148.2%
Contains less Sat. FatSaturated fat -71.9%

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.