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  6. Fava beans vs. Oatmeal

Fava beans vs. Oatmeal — In-Depth Nutrition Comparison

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What are the main differences between fava beans and oatmeal?

  • Fava beans are richer in copper, folate, fiber, and phosphorus, yet oatmeal is richer in iron, vitamin B6, vitamin B3, vitamin B1, vitamin B2, and vitamin A.
  • Oatmeal's daily need coverage for iron is 56% higher.
  • Fava beans have 4 times more copper than oatmeal. Fava beans have 0.259mg of copper, while oatmeal has 0.066mg.

We used Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types in this comparison.

Infographic

Fava beans vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +65.4%
Contains more PotassiumPotassium +339.3%
Contains more CopperCopper +292.4%
Contains more ZincZinc +62.9%
Contains more PhosphorusPhosphorus +62.3%
Contains less SodiumSodium -89.8%
Contains more CalciumCalcium +122.2%
Contains more IronIron +297.3%
Contains more ManganeseManganese +32.5%
Contains more SeleniumSelenium +92.3%

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 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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +625%
Contains more FolateFolate +136.4%
Contains more CholineCholine +551.1%
Contains more Vitamin AVitamin A +12900%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +141.6%
Contains more Vitamin B3Vitamin B3 +325.5%
Contains more Vitamin B5Vitamin B5 +101.9%
Contains more Vitamin B6Vitamin B6 +302.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Oatmeal DV% diff.
Iron 1.5mg 5.96mg 56%
Copper 0.259mg 0.066mg 21%
Vitamin B6 0.072mg 0.29mg 17%
Fiber 5.4g 1.7g 15%
Folate 104µg 44µg 15%
Vitamin A 1µg 130µg 14%
Vitamin B3 0.711mg 3.025mg 14%
Vitamin B1 0.097mg 0.26mg 14%
Vitamin B2 0.089mg 0.215mg 10%
Protein 7.6g 2.37g 10%
Phosphorus 125mg 77mg 7%
Potassium 268mg 61mg 6%
Manganese 0.421mg 0.558mg 6%
Choline 30.6mg 4.7mg 5%
Calcium 36mg 80mg 4%
Magnesium 43mg 26mg 4%
Zinc 1.01mg 0.62mg 4%
Starch 10.37g 4%
Selenium 2.6µg 5µg 4%
Carbs 19.65g 11.67g 3%
Vitamin B5 0.157mg 0.317mg 3%
Vitamin K 2.9µg 0.4µg 2%
Polyunsaturated fat 0.164g 0.426g 2%
Calories 110kcal 68kcal 2%
Sodium 5mg 49mg 2%
Saturated fat 0.066g 0.226g 1%
Monounsaturated fat 0.079g 0.391g 1%
Fats 0.4g 1.36g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 9.97g N/A
Sugar 1.82g 0.46g N/A
Vitamin E 0.02mg 0.07mg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.072mg 0.04mg 0%
Threonine 0.27mg 0.083mg 0%
Isoleucine 0.306mg 0.105mg 0%
Leucine 0.572mg 0.2mg 0%
Lysine 0.486mg 0.135mg 0%
Methionine 0.062mg 0.04mg 0%
Phenylalanine 0.321mg 0.13mg 0%
Valine 0.338mg 0.151mg 0%
Histidine 0.193mg 0.057mg 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% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +220.7%
Contains more CarbsCarbs +68.4%
Contains more OtherOther +42.1%
Contains more FatsFats +240%
Contains more WaterWater +17.5%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +394.9%
Contains more Poly. FatPolyunsaturated fat +159.8%

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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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.