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  6. Flour vs. Fava beans

Flour vs. Fava beans — In-Depth Nutrition Comparison

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The main differences between Flour and Fava beans

  • Flour has more Vitamin B1, Selenium, Iron, Vitamin B3, Vitamin B2, Folate, Manganese, and Vitamin B5, however, Fava beans has more Copper, and Fiber.
  • Daily need coverage for Vitamin B1 from Flour is 57% higher.
  • Fava beans has 13 times less Selenium than Flour. Flour has 33.9µg of Selenium, while Fava beans has 2.6µg.

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

Infographic

Flour 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.
Flour
Flour
4
:
6
Fava beans
Fava beans
Contains more Iron +209.3%
Contains less Sodium -60%
Contains more Manganese +62%
Contains more Selenium +1203.8%
Contains more Calcium +140%
Contains more Magnesium +95.5%
Contains more Phosphorus +15.7%
Contains more Potassium +150.5%
Contains more Zinc +44.3%
Contains more Copper +79.9%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Iron +209.3%
Contains less Sodium -60%
Contains more Manganese +62%
Contains more Selenium +1203.8%
Contains more Calcium +140%
Contains more Magnesium +95.5%
Contains more Phosphorus +15.7%
Contains more Potassium +150.5%
Contains more Zinc +44.3%
Contains more Copper +79.9%

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.
Flour
Flour
6
:
4
Fava beans
Fava beans
Contains more Vitamin E +200%
Contains more Vitamin B1 +709.3%
Contains more Vitamin B2 +455.1%
Contains more Vitamin B3 +730.4%
Contains more Vitamin B5 +179%
Contains more Folate +76%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +63.6%
Contains more Vitamin K +866.7%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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%
Contains more Vitamin E +200%
Contains more Vitamin B1 +709.3%
Contains more Vitamin B2 +455.1%
Contains more Vitamin B3 +730.4%
Contains more Vitamin B5 +179%
Contains more Folate +76%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +63.6%
Contains more Vitamin K +866.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Fava beans
Fava beans
Contains more Protein +35.9%
Contains more Fats +145%
Contains more Carbs +288.3%
Contains more Water +500.2%
Contains more Other +76.1%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
Contains more Protein +35.9%
Contains more Fats +145%
Contains more Carbs +288.3%
Contains more Water +500.2%
Contains more Other +76.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Fava beans
Fava beans
Contains more Monounsaturated Fat +10.1%
Contains more Polyunsaturated fat +151.8%
Contains less Saturated Fat -57.4%
Equal in Monounsaturated Fat - 0.079
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains more Monounsaturated Fat +10.1%
Contains more Polyunsaturated fat +151.8%
Contains less Saturated Fat -57.4%
Equal in Monounsaturated Fat - 0.079

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Fava beans Opinion
Net carbs 73.61g 14.25g Flour
Protein 10.33g 7.6g Flour
Fats 0.98g 0.4g Flour
Carbs 76.31g 19.65g Flour
Calories 364kcal 110kcal Flour
Sugar 0.27g 1.82g Flour
Fiber 2.7g 5.4g Fava beans
Calcium 15mg 36mg Fava beans
Iron 4.64mg 1.5mg Flour
Magnesium 22mg 43mg Fava beans
Phosphorus 108mg 125mg Fava beans
Potassium 107mg 268mg Fava beans
Sodium 2mg 5mg Flour
Zinc 0.7mg 1.01mg Fava beans
Copper 0.144mg 0.259mg Fava beans
Manganese 0.682mg 0.421mg Flour
Selenium 33.9µg 2.6µg Flour
Vitamin A 0IU 15IU Fava beans
Vitamin A RAE 0µg 1µg Fava beans
Vitamin E 0.06mg 0.02mg Flour
Vitamin C 0mg 0.3mg Fava beans
Vitamin B1 0.785mg 0.097mg Flour
Vitamin B2 0.494mg 0.089mg Flour
Vitamin B3 5.904mg 0.711mg Flour
Vitamin B5 0.438mg 0.157mg Flour
Vitamin B6 0.044mg 0.072mg Fava beans
Folate 183µg 104µg Flour
Vitamin K 0.3µg 2.9µg Fava beans
Tryptophan 0.127mg 0.072mg Flour
Threonine 0.281mg 0.27mg Flour
Isoleucine 0.357mg 0.306mg Flour
Leucine 0.71mg 0.572mg Flour
Lysine 0.228mg 0.486mg Fava beans
Methionine 0.183mg 0.062mg Flour
Phenylalanine 0.52mg 0.321mg Flour
Valine 0.415mg 0.338mg Flour
Histidine 0.23mg 0.193mg Flour
Saturated Fat 0.155g 0.066g Fava beans
Monounsaturated Fat 0.087g 0.079g Flour
Polyunsaturated fat 0.413g 0.164g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Fava 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
50%
Flour
14%
Fava beans
Minerals Daily Need Coverage Score
59%
Flour
36%
Fava beans

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 7)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 0.089g)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $1)
Which food is richer in minerals?
Fava beans
Fava beans is relatively richer in minerals
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.