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  6. Brown rice vs. Fava beans

Brown rice vs. Fava beans — In-Depth Nutrition Comparison

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Significant differences between brown rice and fava beans

  • Brown rice has more manganese, vitamin B3, vitamin B1, and selenium; however, fava beans are richer in folate, copper, fiber, iron, and potassium.
  • Brown rice covers your daily manganese needs 24% more than fava beans.
  • Fava beans have 4 times less vitamin B3 than brown rice. Brown rice has 2.561mg of vitamin B3, while fava beans have 0.711mg.
  • Fava beans have a higher glycemic index. The glycemic index of fava beans is 79, while the glycemic index of brown rice is 66.

Specific food types used in this comparison are Rice, brown, long-grain, cooked and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

Brown rice vs Fava 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +131.4%
Contains more SeleniumSelenium +123.1%
Contains more MagnesiumMagnesium +10.3%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +211.6%
Contains more IronIron +167.9%
Contains more CopperCopper +144.3%
Contains more ZincZinc +42.3%
Contains more PhosphorusPhosphorus +21.4%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B1Vitamin B1 +83.5%
Contains more Vitamin B3Vitamin B3 +260.2%
Contains more Vitamin B5Vitamin B5 +142%
Contains more Vitamin B6Vitamin B6 +70.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin KVitamin K +1350%
Contains more FolateFolate +1055.6%
Contains more CholineCholine +232.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more FatsFats +142.5%
Contains more CarbsCarbs +30.2%
Contains more ProteinProtein +177.4%
Contains more OtherOther +84.1%
~equal in Water ~71.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +367.1%
Contains more Poly. FatPolyunsaturated fat +123.2%
Contains less Sat. FatSaturated fat -74.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Fava beans
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Fava beans DV% diff.
Manganese 0.974mg 0.421mg 24%
Folate 9µg 104µg 24%
Copper 0.106mg 0.259mg 17%
Fiber 1.6g 5.4g 15%
Iron 0.56mg 1.5mg 12%
Vitamin B3 2.561mg 0.711mg 12%
Protein 2.74g 7.6g 10%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.097mg 7%
Selenium 5.8µg 2.6µg 6%
Potassium 86mg 268mg 5%
Choline 9.2mg 30.6mg 4%
Vitamin B6 0.123mg 0.072mg 4%
Vitamin B5 0.38mg 0.157mg 4%
Calcium 3mg 36mg 3%
Zinc 0.71mg 1.01mg 3%
Phosphorus 103mg 125mg 3%
Carbs 25.58g 19.65g 2%
Vitamin K 0.2µg 2.9µg 2%
Vitamin B2 0.069mg 0.089mg 2%
Saturated fat 0.26g 0.066g 1%
Monounsaturated fat 0.369g 0.079g 1%
Polyunsaturated fat 0.366g 0.164g 1%
Calories 123kcal 110kcal 1%
Vitamin E 0.17mg 0.02mg 1%
Magnesium 39mg 43mg 1%
Fats 0.97g 0.4g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 23.98g 14.25g N/A
Sugar 0.24g 1.82g N/A
Sodium 4mg 5mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.033mg 0.072mg 0%
Threonine 0.095mg 0.27mg 0%
Isoleucine 0.109mg 0.306mg 0%
Leucine 0.214mg 0.572mg 0%
Lysine 0.099mg 0.486mg 0%
Methionine 0.058mg 0.062mg 0%
Phenylalanine 0.133mg 0.321mg 0%
Valine 0.151mg 0.338mg 0%
Histidine 0.066mg 0.193mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Fava beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
14%
Fava beans
Minerals Daily Need Coverage Score
32%
Brown rice
36%
Fava beans

Comparison summary

Which food is lower in Saturated fat?
Fava beans
Fava beans is lower in Saturated fat (difference - 0.194g)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $2)
Which food is richer in minerals?
Fava beans
Fava beans is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.