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  6. Fava beans vs. Flour

Fava beans vs. Flour — In-Depth Nutrition Comparison

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The main differences between fava beans and flour

  • Fava beans have more copper and fiber; however, flour has more vitamin B1, selenium, iron, vitamin B3, vitamin B2, folate, manganese, and vitamin B5.
  • Daily need coverage for vitamin B1 for flour is 57% higher.
  • Flour has 2 times less fiber than fava beans. Fava beans have 5.4g of fiber, while flour has 2.7g.

Food types used in this article are Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Fava beans vs Flour 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%
Flour
Flour
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +95.5%
Contains more CalciumCalcium +140%
Contains more PotassiumPotassium +150.5%
Contains more CopperCopper +79.9%
Contains more ZincZinc +44.3%
Contains more PhosphorusPhosphorus +15.7%
Contains more IronIron +209.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +62%
Contains more SeleniumSelenium +1203.8%

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%
Flour
Flour
6
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more Vitamin KVitamin K +866.7%
Contains more CholineCholine +194.2%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +709.3%
Contains more Vitamin B2Vitamin B2 +455.1%
Contains more Vitamin B3Vitamin B3 +730.4%
Contains more Vitamin B5Vitamin B5 +179%
Contains more FolateFolate +76%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans Flour DV% diff.
Selenium 2.6µg 33.9µg 57%
Vitamin B1 0.097mg 0.785mg 57%
Iron 1.5mg 4.64mg 39%
Vitamin B3 0.711mg 5.904mg 32%
Vitamin B2 0.089mg 0.494mg 31%
Folate 104µg 183µg 20%
Carbs 19.65g 76.31g 19%
Copper 0.259mg 0.144mg 13%
Calories 110kcal 364kcal 13%
Fiber 5.4g 2.7g 11%
Manganese 0.421mg 0.682mg 11%
Vitamin B5 0.157mg 0.438mg 6%
Potassium 268mg 107mg 5%
Magnesium 43mg 22mg 5%
Protein 7.6g 10.33g 5%
Choline 30.6mg 10.4mg 4%
Zinc 1.01mg 0.7mg 3%
Polyunsaturated fat 0.164g 0.413g 2%
Vitamin K 2.9µg 0.3µg 2%
Vitamin B6 0.072mg 0.044mg 2%
Calcium 36mg 15mg 2%
Phosphorus 125mg 108mg 2%
Fats 0.4g 0.98g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 73.61g N/A
Sugar 1.82g 0.27g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.02mg 0.06mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.066g 0.155g 0%
Monounsaturated fat 0.079g 0.087g 0%
Tryptophan 0.072mg 0.127mg 0%
Threonine 0.27mg 0.281mg 0%
Isoleucine 0.306mg 0.357mg 0%
Leucine 0.572mg 0.71mg 0%
Lysine 0.486mg 0.228mg 0%
Methionine 0.062mg 0.183mg 0%
Phenylalanine 0.321mg 0.52mg 0%
Valine 0.338mg 0.415mg 0%
Histidine 0.193mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +500.2%
Contains more OtherOther +76.1%
Contains more ProteinProtein +35.9%
Contains more FatsFats +145%
Contains more CarbsCarbs +288.3%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -57.4%
Contains more Mono. FatMonounsaturated fat +10.1%
Contains more Poly. FatPolyunsaturated fat +151.8%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.