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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, carbs, and manganese; however, fava beans have more copper and fiber.
  • Daily need coverage for vitamin B1 for flour is 57% higher.
  • Fava beans have 13 times less selenium than flour. Flour has 33.9µg of selenium, while fava beans have 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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 more IronIron +209.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +62%
Contains more SeleniumSelenium +1203.8%
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%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Flour
Flour
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 0.33% 0.4% 24% 21% 13% 9.4% 17% 0% 7.3% 78%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +63.6%
Contains more Vitamin KVitamin K +866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Fava beans DV% diff.
Selenium 33.9µg 2.6µg 57%
Vitamin B1 0.785mg 0.097mg 57%
Iron 4.64mg 1.5mg 39%
Vitamin B3 5.904mg 0.711mg 32%
Vitamin B2 0.494mg 0.089mg 31%
Folate 183µg 104µg 20%
Carbs 76.31g 19.65g 19%
Calories 364kcal 110kcal 13%
Copper 0.144mg 0.259mg 13%
Fiber 2.7g 5.4g 11%
Manganese 0.682mg 0.421mg 11%
Vitamin B5 0.438mg 0.157mg 6%
Protein 10.33g 7.6g 5%
Magnesium 22mg 43mg 5%
Potassium 107mg 268mg 5%
Choline 10.4mg 30.6mg 4%
Zinc 0.7mg 1.01mg 3%
Calcium 15mg 36mg 2%
Phosphorus 108mg 125mg 2%
Vitamin B6 0.044mg 0.072mg 2%
Vitamin K 0.3µg 2.9µg 2%
Polyunsaturated fat 0.413g 0.164g 2%
Fats 0.98g 0.4g 1%
Protein per 100 calories 2.8g 6.9g N/A
Calories per 10 g protein 352kcal 145kcal N/A
Weight per 100 calories 27g 91g N/A
Vitamin C 0mg 0.3mg 0%
Net carbs 73.61g 14.25g N/A
Sugar 0.27g 1.82g N/A
Sodium 2mg 5mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.06mg 0.02mg 0%
Saturated fat 0.155g 0.066g 0%
Monounsaturated fat 0.087g 0.079g 0%
Tryptophan 0.127mg 0.072mg 0%
Threonine 0.281mg 0.27mg 0%
Isoleucine 0.357mg 0.306mg 0%
Leucine 0.71mg 0.572mg 0%
Lysine 0.228mg 0.486mg 0%
Methionine 0.183mg 0.062mg 0%
Phenylalanine 0.52mg 0.321mg 0%
Valine 0.415mg 0.338mg 0%
Histidine 0.23mg 0.193mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +35.9%
Contains more FatsFats +145%
Contains more CarbsCarbs +288.3%
Contains more WaterWater +500.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 Poly. FatPolyunsaturated fat +151.8%
Contains less Sat. FatSaturated fat -57.4%
~equal in Monounsaturated fat ~0.079g

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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. 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.