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  6. Fava beans vs. Arborio rice

Fava beans vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between fava beans and arborio rice?

  • Fava beans are richer in copper, phosphorus, folate, magnesium, potassium, vitamin B2, and zinc, yet arborio rice is richer in selenium and vitamin B1.
  • Fava beans' daily need coverage for copper is 21% higher.
  • Fava beans have 10 times more potassium than arborio rice. Fava beans have 268mg of potassium, while arborio rice has 26mg.

We used Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Fava beans vs Arborio rice 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +437.5%
Contains more CalciumCalcium +3500%
Contains more PotassiumPotassium +930.8%
Contains more CopperCopper +259.7%
Contains more ZincZinc +152.5%
Contains more PhosphorusPhosphorus +278.8%
Contains more ManganeseManganese +17.9%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +188.5%
~equal in Iron ~1.46mg

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +456.3%
Contains more Vitamin B6Vitamin B6 +22%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +76.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +69.1%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B5Vitamin B5 +152.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Arborio rice DV% diff.
Fiber 5.4g 22%
Copper 0.259mg 0.072mg 21%
Phosphorus 125mg 33mg 13%
Folate 104µg 59µg 11%
Protein 7.6g 2.36g 10%
Selenium 2.6µg 7.5µg 9%
Magnesium 43mg 8mg 8%
Potassium 268mg 26mg 7%
Vitamin B2 0.089mg 0.016mg 6%
Zinc 1.01mg 0.4mg 6%
Vitamin B1 0.097mg 0.164mg 6%
Choline 30.6mg 6%
Vitamin B5 0.157mg 0.397mg 5%
Vitamin B3 0.711mg 1.493mg 5%
Calcium 36mg 1mg 4%
Carbs 19.65g 28.73g 3%
Manganese 0.421mg 0.357mg 3%
Vitamin K 2.9µg 2%
Polyunsaturated fat 0.164g 0.05g 1%
Vitamin B6 0.072mg 0.059mg 1%
Calories 110kcal 130kcal 1%
Iron 1.5mg 1.46mg 1%
Fats 0.4g 0.19g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 28.73g N/A
Sugar 1.82g N/A
Sodium 5mg 0mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.02mg 0%
Saturated fat 0.066g 0.051g 0%
Monounsaturated fat 0.079g 0.058g 0%
Tryptophan 0.072mg 0.027mg 0%
Threonine 0.27mg 0.084mg 0%
Isoleucine 0.306mg 0.102mg 0%
Leucine 0.572mg 0.195mg 0%
Lysine 0.486mg 0.085mg 0%
Methionine 0.062mg 0.056mg 0%
Phenylalanine 0.321mg 0.126mg 0%
Valine 0.338mg 0.144mg 0%
Histidine 0.193mg 0.056mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +222%
Contains more FatsFats +110.5%
Contains more OtherOther +326.3%
Contains more CarbsCarbs +46.2%
~equal in Water ~68.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +36.2%
Contains more Poly. FatPolyunsaturated fat +228%
Contains less Sat. FatSaturated fat -22.7%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.