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  6. Fava beans vs. Wheat gluten

Fava beans vs. Wheat gluten — In-Depth Nutrition Comparison

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A recap on differences between fava beans and wheat gluten

  • Fava beans have more folate, fiber, copper, vitamin B1, vitamin B2, and vitamin B6; however, wheat gluten is higher in selenium, iron, phosphorus, and calcium.
  • Wheat gluten covers your daily selenium needs 67% more than fava beans.
  • The glycemic index of fava beans is higher.

Food varieties used in this article are Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Vital wheat gluten.

Infographic

Fava beans vs Wheat gluten infographic
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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.
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +72%
Contains more PotassiumPotassium +168%
Contains more CopperCopper +42.3%
Contains more ZincZinc +18.8%
Contains less SodiumSodium -82.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +294.4%
Contains more IronIron +246.7%
Contains more PhosphorusPhosphorus +108%
Contains more SeleniumSelenium +1426.9%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Wheat gluten DV% diff.
Protein 7.6g 75.16g 135%
Selenium 2.6µg 39.7µg 67%
Iron 1.5mg 5.2mg 46%
Folate 104µg 0µg 26%
Fiber 5.4g 0.6g 19%
Phosphorus 125mg 260mg 19%
Manganese 0.421mg 18%
Calories 110kcal 370kcal 13%
Calcium 36mg 142mg 11%
Copper 0.259mg 0.182mg 9%
Vitamin B1 0.097mg 0mg 8%
Vitamin B2 0.089mg 0mg 7%
Choline 30.6mg 6%
Vitamin B6 0.072mg 0mg 6%
Potassium 268mg 100mg 5%
Magnesium 43mg 25mg 4%
Polyunsaturated fat 0.164g 0.81g 4%
Vitamin B3 0.711mg 0mg 4%
Vitamin B5 0.157mg 0mg 3%
Vitamin K 2.9µg 0µg 2%
Carbs 19.65g 13.79g 2%
Fats 0.4g 1.85g 2%
Zinc 1.01mg 0.85mg 1%
Sodium 5mg 29mg 1%
Saturated fat 0.066g 0.272g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 13.19g N/A
Sugar 1.82g 0g N/A
Vitamin E 0.02mg 0mg 0%
Vitamin A 1µg 0µg 0%
Monounsaturated fat 0.079g 0.156g 0%
Tryptophan 0.072mg 0%
Threonine 0.27mg 0%
Isoleucine 0.306mg 0%
Leucine 0.572mg 0%
Lysine 0.486mg 0%
Methionine 0.062mg 0%
Phenylalanine 0.321mg 0%
Valine 0.338mg 0%
Histidine 0.193mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +42.5%
Contains more WaterWater +772.4%
Contains more ProteinProtein +888.9%
Contains more FatsFats +362.5%
Contains more OtherOther +23.5%

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% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -75.7%
Contains more Mono. FatMonounsaturated fat +97.5%
Contains more Poly. FatPolyunsaturated fat +393.9%

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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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.