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  6. White beans raw vs. Fava beans raw

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

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Differences between white beans raw and fava beans raw

  • White beans raw have more iron, potassium, copper, and calcium, while fava beans raw have more fiber, phosphorus, vitamin B3, vitamin B2, vitamin B1, and folate.
  • White beans raw' daily need coverage for iron is 47% higher.
  • Fava beans raw contain 2 times less calcium than white beans raw. White beans raw contain 240mg of calcium, while fava beans raw contain 103mg.

The food types used in this comparison are Beans, white, mature seeds, raw and Broadbeans (fava beans), mature seeds, raw.

Infographic

White beans raw vs Fava beans raw 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 136% 72% 158% 392% 328% 100% 129% 2.1% 234% 70%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 137% 31% 94% 251% 275% 86% 180% 1.7% 212% 45%
Contains more CalciumCalcium +133%
Contains more PotassiumPotassium +69%
Contains more IronIron +55.8%
Contains more CopperCopper +19.4%
Contains more ZincZinc +16.9%
Contains more SeleniumSelenium +56.1%
Contains more PhosphorusPhosphorus +39.9%
Contains less SodiumSodium -18.8%
~equal in Magnesium ~192mg
~equal in Manganese ~1.626mg

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% 4.2% 0% 109% 34% 9% 44% 73% 0% 14% 291% 36%
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 4.7% 1% 1% 0% 139% 77% 53% 59% 84% 0% 23% 317% 52%
Contains more Vitamin EVitamin E +320%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +491.2%
Contains more Vitamin B5Vitamin B5 +33.3%
Contains more Vitamin B6Vitamin B6 +15.1%
Contains more Vitamin KVitamin K +60.7%
Contains more CholineCholine +44.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~423µg

All nutrients comparison - raw data values

Nutrient White beans raw Fava beans raw DV% diff.
Iron 10.44mg 6.7mg 47%
Fiber 15.2g 25g 39%
Potassium 1795mg 1062mg 22%
Copper 0.984mg 0.824mg 18%
Phosphorus 301mg 421mg 17%
Vitamin B3 0.479mg 2.832mg 15%
Vitamin B2 0.146mg 0.333mg 14%
Calcium 240mg 103mg 14%
Vitamin B1 0.437mg 0.555mg 10%
Folate 388µg 423µg 9%
Selenium 12.8µg 8.2µg 8%
Manganese 1.796mg 1.626mg 7%
Protein 23.36g 26.12g 6%
Choline 66.2mg 95.8mg 5%
Zinc 3.67mg 3.14mg 5%
Vitamin B5 0.732mg 0.976mg 5%
Vitamin B6 0.318mg 0.366mg 4%
Vitamin K 5.6µg 9µg 3%
Polyunsaturated fat 0.364g 0.627g 2%
Vitamin C 0mg 1.4mg 2%
Monounsaturated fat 0.074g 0.303g 1%
Carbs 60.27g 58.29g 1%
Vitamin E 0.21mg 0.05mg 1%
Fats 0.85g 1.53g 1%
Calories 333kcal 341kcal 0%
Net carbs 45.07g 33.29g N/A
Magnesium 190mg 192mg 0%
Sugar 2.11g 5.7g N/A
Sodium 16mg 13mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.219g 0.254g 0%
Tryptophan 0.277mg 0.247mg 0%
Threonine 0.983mg 0.928mg 0%
Isoleucine 1.031mg 1.053mg 0%
Leucine 1.865mg 1.964mg 0%
Lysine 1.603mg 1.671mg 0%
Methionine 0.351mg 0.213mg 0%
Phenylalanine 1.263mg 1.103mg 0%
Valine 1.222mg 1.161mg 0%
Histidine 0.65mg 0.664mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 11% 4%
Protein: 23.36 g
Fats: 0.85 g
Carbs: 60.27 g
Water: 11.32 g
Other: 4.2 g
26% 58% 11% 3%
Protein: 26.12 g
Fats: 1.53 g
Carbs: 58.29 g
Water: 10.98 g
Other: 3.08 g
Contains more OtherOther +36.4%
Contains more ProteinProtein +11.8%
Contains more FatsFats +80%
~equal in Carbs ~58.29g
~equal in Water ~10.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.219 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.364 g
21% 26% 53%
Saturated fat: Sat. Fat 0.254 g
Monounsaturated fat: Mono. Fat 0.303 g
Polyunsaturated fat: Poly. Fat 0.627 g
Contains less Sat. FatSaturated fat -13.8%
Contains more Mono. FatMonounsaturated fat +309.5%
Contains more Poly. FatPolyunsaturated fat +72.3%

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. White beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175202/nutrients
  2. Fava beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175205/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.