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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
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.
White beans raw
White beans raw
7
:
3
Fava beans raw
Fava beans raw
Contains more Calcium +133%
Contains more Iron +55.8%
Contains more Potassium +69%
Contains more Zinc +16.9%
Contains more Copper +19.4%
Contains more Manganese +10.5%
Contains more Selenium +56.1%
Contains more Phosphorus +39.9%
Contains less Sodium -18.8%
Equal in Magnesium - 192
Equal in Manganese - 1.626
White beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 72% 392% 136% 129% 159% 3% 101% 328% 235% 70%
Fava beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 252% 138% 181% 94% 2% 86% 275% 213% 45%
Contains more Calcium +133%
Contains more Iron +55.8%
Contains more Potassium +69%
Contains more Zinc +16.9%
Contains more Copper +19.4%
Contains more Manganese +10.5%
Contains more Selenium +56.1%
Contains more Phosphorus +39.9%
Contains less Sodium -18.8%
Equal in Magnesium - 192
Equal in Manganese - 1.626

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.
White beans raw
White beans raw
1
:
10
Fava beans raw
Fava beans raw
Contains more Vitamin E +320%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +491.2%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +15.1%
Contains more Choline +44.7%
Contains more Vitamin K +60.7%
Equal in Folate - 423
White beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 0% 110% 34% 9% 44% 74% 291% 0% 37% 14%
Fava beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 1% 0% 5% 139% 77% 54% 59% 85% 318% 0% 53% 23%
Contains more Vitamin E +320%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +491.2%
Contains more Vitamin B5 +33.3%
Contains more Vitamin B6 +15.1%
Contains more Choline +44.7%
Contains more Vitamin K +60.7%
Equal in Folate - 423

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans raw
White beans raw
3
:
2
Fava beans raw
Fava beans raw
Contains more Other +36.4%
Contains more Protein +11.8%
Contains more Fats +80%
Equal in Carbs - 58.29
Equal in Water - 10.98
White beans raw
23% 60% 11% 4%
Protein: 23.36 g
Fats: 0.85 g
Carbs: 60.27 g
Water: 11.32 g
Other: 4.2 g
Fava beans raw
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 Other +36.4%
Contains more Protein +11.8%
Contains more Fats +80%
Equal in Carbs - 58.29
Equal in Water - 10.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans raw
White beans raw
1
:
2
Fava beans raw
Fava beans raw
Contains less Saturated Fat -13.8%
Contains more Monounsaturated Fat +309.5%
Contains more Polyunsaturated fat +72.3%
White beans raw
33% 11% 55%
Saturated Fat: 0.219 g
Monounsaturated Fat: 0.074 g
Polyunsaturated fat: 0.364 g
Fava beans raw
21% 26% 53%
Saturated Fat: 0.254 g
Monounsaturated Fat: 0.303 g
Polyunsaturated fat: 0.627 g
Contains less Saturated Fat -13.8%
Contains more Monounsaturated Fat +309.5%
Contains more Polyunsaturated fat +72.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans raw Fava beans raw Opinion
Net carbs 45.07g 33.29g White beans raw
Protein 23.36g 26.12g Fava beans raw
Fats 0.85g 1.53g Fava beans raw
Carbs 60.27g 58.29g White beans raw
Calories 333kcal 341kcal Fava beans raw
Sugar 2.11g 5.7g White beans raw
Fiber 15.2g 25g Fava beans raw
Calcium 240mg 103mg White beans raw
Iron 10.44mg 6.7mg White beans raw
Magnesium 190mg 192mg Fava beans raw
Phosphorus 301mg 421mg Fava beans raw
Potassium 1795mg 1062mg White beans raw
Sodium 16mg 13mg Fava beans raw
Zinc 3.67mg 3.14mg White beans raw
Copper 0.984mg 0.824mg White beans raw
Manganese 1.796mg 1.626mg White beans raw
Selenium 12.8µg 8.2µg White beans raw
Vitamin A 0IU 53IU Fava beans raw
Vitamin A RAE 0µg 3µg Fava beans raw
Vitamin E 0.21mg 0.05mg White beans raw
Vitamin C 0mg 1.4mg Fava beans raw
Vitamin B1 0.437mg 0.555mg Fava beans raw
Vitamin B2 0.146mg 0.333mg Fava beans raw
Vitamin B3 0.479mg 2.832mg Fava beans raw
Vitamin B5 0.732mg 0.976mg Fava beans raw
Vitamin B6 0.318mg 0.366mg Fava beans raw
Folate 388µg 423µg Fava beans raw
Choline 66.2mg 95.8mg Fava beans raw
Vitamin K 5.6µg 9µg Fava beans raw
Tryptophan 0.277mg 0.247mg White beans raw
Threonine 0.983mg 0.928mg White beans raw
Isoleucine 1.031mg 1.053mg Fava beans raw
Leucine 1.865mg 1.964mg Fava beans raw
Lysine 1.603mg 1.671mg Fava beans raw
Methionine 0.351mg 0.213mg White beans raw
Phenylalanine 1.263mg 1.103mg White beans raw
Valine 1.222mg 1.161mg White beans raw
Histidine 0.65mg 0.664mg Fava beans raw
Saturated Fat 0.219g 0.254g White beans raw
Monounsaturated Fat 0.074g 0.303g Fava beans raw
Polyunsaturated fat 0.364g 0.627g Fava beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans raw Fava beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
47%
White beans raw
63%
Fava beans raw
Minerals Daily Need Coverage Score
162%
White beans raw
131%
Fava beans raw

Comparison summary

Which food is lower in Sugar?
White beans raw
White beans raw is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
White beans raw
White beans raw is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
White beans raw
White beans raw is lower in glycemic index (difference - 79)
Which food is richer in minerals?
White beans raw
White beans raw is relatively richer in minerals
Which food contains less Sodium?
Fava beans raw
Fava beans raw contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Fava beans raw
Fava beans raw is relatively richer in vitamins
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 ($)

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.