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

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Significant differences between fava beans and brown rice

Fava beans have more folate, copper, fiber, iron, and potassium; however, brown rice is richer in manganese, vitamin B3, vitamin B1, and selenium.
Brown rice covers your daily manganese needs 24% more than fava beans.
Brown rice has 12 times less folate than fava beans. Fava beans have 104µg of folate, while brown rice has 9µg.
Fava beans have a higher glycemic index. The glycemic index of fava beans is 79, while the glycemic index of brown rice is 66.

Specific food types used in this comparison are Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Rice, brown, long-grain, cooked.

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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.

Fava beans

Brown rice

Contains more CalciumCalcium	+1100%
Contains more PotassiumPotassium	+211.6%
Contains more IronIron	+167.9%
Contains more CopperCopper	+144.3%
Contains more ZincZinc	+42.3%
Contains more PhosphorusPhosphorus	+21.4%

Contains less SodiumSodium	-20%
Contains more ManganeseManganese	+131.4%
Contains more SeleniumSelenium	+123.1%

~equal in Magnesium ~39mg

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.

Fava beans

Brown rice

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+29%
Contains more Vitamin KVitamin K	+1350%
Contains more FolateFolate	+1055.6%
Contains more CholineCholine	+232.6%

Contains more Vitamin EVitamin E	+750%
Contains more Vitamin B1Vitamin B1	+83.5%
Contains more Vitamin B3Vitamin B3	+260.2%
Contains more Vitamin B5Vitamin B5	+142%
Contains more Vitamin B6Vitamin B6	+70.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.421mg	0.974mg	24%
Folate	104µg	9µg	24%
Copper	0.259mg	0.106mg	17%
Fiber	5.4g	1.6g	15%
Iron	1.5mg	0.56mg	12%
Vitamin B3	0.711mg	2.561mg	12%
Protein	7.6g	2.74g	10%
Starch		24.79g	10%
Vitamin B1	0.097mg	0.178mg	7%
Selenium	2.6µg	5.8µg	6%
Potassium	268mg	86mg	5%
Choline	30.6mg	9.2mg	4%
Vitamin B6	0.072mg	0.123mg	4%
Vitamin B5	0.157mg	0.38mg	4%
Calcium	36mg	3mg	3%
Zinc	1.01mg	0.71mg	3%
Phosphorus	125mg	103mg	3%
Carbs	19.65g	25.58g	2%
Vitamin K	2.9µg	0.2µg	2%
Vitamin B2	0.089mg	0.069mg	2%
Saturated fat	0.066g	0.26g	1%
Monounsaturated fat	0.079g	0.369g	1%
Polyunsaturated fat	0.164g	0.366g	1%
Calories	110kcal	123kcal	1%
Vitamin E	0.02mg	0.17mg	1%
Magnesium	43mg	39mg	1%
Fats	0.4g	0.97g	1%
Vitamin C	0.3mg	0mg	0%
Net carbs	14.25g	23.98g	N/A
Sugar	1.82g	0.24g	N/A
Sodium	5mg	4mg	0%
Vitamin A	1µg	0µg	0%
Tryptophan	0.072mg	0.033mg	0%
Threonine	0.27mg	0.095mg	0%
Isoleucine	0.306mg	0.109mg	0%
Leucine	0.572mg	0.214mg	0%
Lysine	0.486mg	0.099mg	0%
Methionine	0.062mg	0.058mg	0%
Phenylalanine	0.321mg	0.133mg	0%
Valine	0.338mg	0.151mg	0%
Histidine	0.193mg	0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A