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  6. Fava beans vs. White beans

Fava beans vs. White beans — In-Depth Nutrition Comparison

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Summary of differences between fava beans and white beans

  • Fava beans have more folate, while white beans has more iron, manganese, potassium, vitamin E, and calcium.
  • White beans covers your daily need for iron, 28% more than fava beans.
  • Fava beans contain 5 times more vitamin B3 than white beans. While fava beans contain 0.711mg of vitamin B3, white beans contains only 0.14mg.

These are the specific foods used in this comparison Broadbeans (fava beans), mature seeds, cooked, boiled, without salt and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Fava beans vs White beans 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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +46.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +109.3%
Contains more IronIron +146.7%
Contains more CopperCopper +10.8%
Contains more ZincZinc +36.6%
Contains more ManganeseManganese +51.1%
~equal in Phosphorus ~113mg

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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B3Vitamin B3 +407.9%
Contains more FolateFolate +28.4%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin KVitamin K +20.7%
Contains more CholineCholine +14.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fava beans White beans DV% diff.
Iron 1.5mg 3.7mg 28%
Potassium 268mg 561mg 9%
Manganese 0.421mg 0.636mg 9%
Folate 104µg 81µg 6%
Vitamin E 0.02mg 0.94mg 6%
Magnesium 43mg 63mg 5%
Calcium 36mg 90mg 5%
Protein 7.6g 9.73g 4%
Vitamin B3 0.711mg 0.14mg 4%
Fiber 5.4g 6.3g 4%
Vitamin B2 0.089mg 0.046mg 3%
Copper 0.259mg 0.287mg 3%
Zinc 1.01mg 1.38mg 3%
Selenium 2.6µg 1.3µg 2%
Vitamin B1 0.097mg 0.118mg 2%
Phosphorus 125mg 113mg 2%
Carbs 19.65g 25.09g 2%
Vitamin B6 0.072mg 0.093mg 2%
Vitamin B5 0.157mg 0.229mg 1%
Vitamin K 2.9µg 3.5µg 1%
Choline 30.6mg 35.1mg 1%
Calories 110kcal 139kcal 1%
Fats 0.4g 0.35g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 14.25g 18.79g N/A
Sugar 1.82g 0.34g N/A
Sodium 5mg 6mg 0%
Vitamin A 1µg 0µg 0%
Saturated fat 0.066g 0.091g 0%
Monounsaturated fat 0.079g 0.031g 0%
Polyunsaturated fat 0.164g 0.152g 0%
Tryptophan 0.072mg 0.115mg 0%
Threonine 0.27mg 0.409mg 0%
Isoleucine 0.306mg 0.429mg 0%
Leucine 0.572mg 0.776mg 0%
Lysine 0.486mg 0.668mg 0%
Methionine 0.062mg 0.146mg 0%
Phenylalanine 0.321mg 0.526mg 0%
Valine 0.338mg 0.509mg 0%
Histidine 0.193mg 0.271mg 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
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more FatsFats +14.3%
Contains more WaterWater +13.4%
Contains more ProteinProtein +28%
Contains more CarbsCarbs +27.7%
Contains more OtherOther +116%

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
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 g
Contains less Sat. FatSaturated fat -27.5%
Contains more Mono. FatMonounsaturated fat +154.8%
~equal in Polyunsaturated fat ~0.152g

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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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.