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  6. Fava beans vs. Brown rice

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

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Significant differences between Fava beans and Brown rice

  • Fava beans has 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 has 104µg of Folate, while Brown rice has 9µg.

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

Infographic

Fava beans vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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.
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% 0.9% 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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +177.4%
Contains more OtherOther +84.1%
Contains more FatsFats +142.5%
Contains more CarbsCarbs +30.2%
~equal in Water ~70.27g

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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -74.6%
Contains more Mono. FatMonounsaturated Fat +367.1%
Contains more Poly. FatPolyunsaturated fat +123.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fava beans Brown rice
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fava beans Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Fava beans
13%
Brown rice
Minerals Daily Need Coverage Score
36%
Fava beans
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 0.194g)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $2)
Which food is richer in minerals?
Fava beans
Fava beans is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.