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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 has more Folate, while White beans has more Iron, Manganese, Potassium, Vitamin E , and Calcium.
  • White beans covers your daily need of Iron 28% more than Fava beans.
  • Fava beans contains 5 times more Vitamin B3 than White beans. While Fava beans contains 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
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.
Fava beans
Fava beans
3
:
7
White beans
White beans
Contains more Phosphorus +10.6%
Contains less Sodium -16.7%
Contains more Selenium +100%
Contains more Calcium +150%
Contains more Iron +146.7%
Contains more Magnesium +46.5%
Contains more Potassium +109.3%
Contains more Zinc +36.6%
Contains more Copper +10.8%
Contains more Manganese +51.1%
Equal in Phosphorus - 113
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Phosphorus +10.6%
Contains less Sodium -16.7%
Contains more Selenium +100%
Contains more Calcium +150%
Contains more Iron +146.7%
Contains more Magnesium +46.5%
Contains more Potassium +109.3%
Contains more Zinc +36.6%
Contains more Copper +10.8%
Contains more Manganese +51.1%
Equal in Phosphorus - 113

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.
Fava beans
Fava beans
5
:
5
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B3 +407.9%
Contains more Folate +28.4%
Contains more Vitamin E +4600%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +29.2%
Contains more Vitamin K +20.7%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B3 +407.9%
Contains more Folate +28.4%
Contains more Vitamin E +4600%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +29.2%
Contains more Vitamin K +20.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fava beans
Fava beans
2
:
3
White beans
White beans
Contains more Fats +14.3%
Contains more Water +13.4%
Contains more Protein +28%
Contains more Carbs +27.7%
Contains more Other +116%
Fava beans
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
White beans
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 Fats +14.3%
Contains more Water +13.4%
Contains more Protein +28%
Contains more Carbs +27.7%
Contains more Other +116%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fava beans
Fava beans
3
:
0
White beans
White beans
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +154.8%
Equal in Polyunsaturated fat - 0.152
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +154.8%
Equal in Polyunsaturated fat - 0.152

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 White beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fava beans White beans Opinion
Net carbs 14.25g 18.79g White beans
Protein 7.6g 9.73g White beans
Fats 0.4g 0.35g Fava beans
Carbs 19.65g 25.09g White beans
Calories 110kcal 139kcal White beans
Sugar 1.82g 0.34g White beans
Fiber 5.4g 6.3g White beans
Calcium 36mg 90mg White beans
Iron 1.5mg 3.7mg White beans
Magnesium 43mg 63mg White beans
Phosphorus 125mg 113mg Fava beans
Potassium 268mg 561mg White beans
Sodium 5mg 6mg Fava beans
Zinc 1.01mg 1.38mg White beans
Copper 0.259mg 0.287mg White beans
Manganese 0.421mg 0.636mg White beans
Selenium 2.6µg 1.3µg Fava beans
Vitamin A 15IU 0IU Fava beans
Vitamin A RAE 1µg 0µg Fava beans
Vitamin E 0.02mg 0.94mg White beans
Vitamin C 0.3mg 0mg Fava beans
Vitamin B1 0.097mg 0.118mg White beans
Vitamin B2 0.089mg 0.046mg Fava beans
Vitamin B3 0.711mg 0.14mg Fava beans
Vitamin B5 0.157mg 0.229mg White beans
Vitamin B6 0.072mg 0.093mg White beans
Folate 104µg 81µg Fava beans
Vitamin K 2.9µg 3.5µg White beans
Tryptophan 0.072mg 0.115mg White beans
Threonine 0.27mg 0.409mg White beans
Isoleucine 0.306mg 0.429mg White beans
Leucine 0.572mg 0.776mg White beans
Lysine 0.486mg 0.668mg White beans
Methionine 0.062mg 0.146mg White beans
Phenylalanine 0.321mg 0.526mg White beans
Valine 0.338mg 0.509mg White beans
Histidine 0.193mg 0.271mg White beans
Saturated Fat 0.066g 0.091g Fava beans
Monounsaturated Fat 0.079g 0.031g Fava beans
Polyunsaturated fat 0.164g 0.152g Fava beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fava beans White beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
White beans
Minerals Daily Need Coverage Score
36%
Fava beans
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 79)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 0.025g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.