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  6. Fava beans vs. Soybean

Fava beans vs. Soybean — In-Depth Nutrition Comparison

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Important differences between fava beans and soybeans

  • Fava beans have more folate; however, soybeans have more iron, manganese, phosphorus, copper, vitamin B2, vitamin K, vitamin B6, magnesium, and selenium.
  • Soybeans' daily need coverage for iron is 46% more.
  • Fava beans have 2 times more folate than soybeans. Fava beans have 104µg of folate, while soybeans have 54µg.
  • Fava beans have a higher glycemic index than soybeans.

The food varieties used in the comparison are Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Soybeans, mature cooked, boiled, without salt.

Infographic

Fava beans vs Soybean 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%
Soybean
Soybean
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +92.2%
Contains more IronIron +242.7%
Contains more CopperCopper +57.1%
Contains more ZincZinc +13.9%
Contains more PhosphorusPhosphorus +96%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +95.7%
Contains more SeleniumSelenium +180.8%

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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +78.2%
Contains more FolateFolate +92.6%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +59.8%
Contains more Vitamin B2Vitamin B2 +220.2%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +562.1%
Contains more CholineCholine +55.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Soybean DV% diff.
Iron 1.5mg 5.14mg 46%
Polyunsaturated fat 0.164g 5.064g 33%
Protein 7.6g 18.21g 21%
Manganese 0.421mg 0.824mg 18%
Phosphorus 125mg 245mg 17%
Copper 0.259mg 0.407mg 16%
Vitamin B2 0.089mg 0.285mg 15%
Vitamin K 2.9µg 19.2µg 14%
Fats 0.4g 8.97g 13%
Folate 104µg 54µg 13%
Vitamin B6 0.072mg 0.234mg 12%
Magnesium 43mg 86mg 10%
Selenium 2.6µg 7.3µg 9%
Calcium 36mg 102mg 7%
Potassium 268mg 515mg 7%
Saturated fat 0.066g 1.297g 6%
Monounsaturated fat 0.079g 1.981g 5%
Vitamin B1 0.097mg 0.155mg 5%
Carbs 19.65g 8.36g 4%
Choline 30.6mg 47.5mg 3%
Calories 110kcal 172kcal 3%
Vitamin E 0.02mg 0.35mg 2%
Fiber 5.4g 6g 2%
Vitamin B3 0.711mg 0.399mg 2%
Vitamin C 0.3mg 1.7mg 2%
Zinc 1.01mg 1.15mg 1%
Net carbs 14.25g 2.36g N/A
Sugar 1.82g 3g N/A
Sodium 5mg 1mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B5 0.157mg 0.179mg 0%
Tryptophan 0.072mg 0.242mg 0%
Threonine 0.27mg 0.723mg 0%
Isoleucine 0.306mg 0.807mg 0%
Leucine 0.572mg 1.355mg 0%
Lysine 0.486mg 1.108mg 0%
Methionine 0.062mg 0.224mg 0%
Phenylalanine 0.321mg 0.869mg 0%
Valine 0.338mg 0.831mg 0%
Histidine 0.193mg 0.449mg 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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more CarbsCarbs +135%
Contains more WaterWater +14.4%
Contains more ProteinProtein +139.6%
Contains more FatsFats +2142.5%
Contains more OtherOther +135.8%

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
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains less Sat. FatSaturated fat -94.9%
Contains more Mono. FatMonounsaturated fat +2407.6%
Contains more Poly. FatPolyunsaturated fat +2987.8%

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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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.