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  6. White beans vs. Fava beans

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

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Summary of differences between White beans and Fava beans

  • White beans has more Iron, Manganese, Potassium, Vitamin E , and Calcium, while Fava beans has more Folate.
  • White beans covers your daily need of Iron 28% more than Fava beans.
  • White beans contains 47 times more Vitamin E than Fava beans. While White beans contains 0.94mg of Vitamin E , Fava beans contains only 0.02mg.

These are the specific foods used in this comparison Beans, white, mature seeds, cooked, boiled, without salt and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

White beans 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.
White beans
White beans
7
:
3
Fava beans
Fava beans
Contains more Calcium +150%
Contains more Iron +146.7%
Contains more Magnesium +46.5%
Contains more Potassium +109.3%
Contains more Zinc +36.6%
Contains more Copper +10.8%
Contains more Manganese +51.1%
Contains more Phosphorus +10.6%
Contains less Sodium -16.7%
Contains more Selenium +100%
Equal in Copper - 0.259
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Calcium +150%
Contains more Iron +146.7%
Contains more Magnesium +46.5%
Contains more Potassium +109.3%
Contains more Zinc +36.6%
Contains more Copper +10.8%
Contains more Manganese +51.1%
Contains more Phosphorus +10.6%
Contains less Sodium -16.7%
Contains more Selenium +100%
Equal in Copper - 0.259

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
White beans
5
:
5
Fava beans
Fava beans
Contains more Vitamin E +4600%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +29.2%
Contains more Vitamin K +20.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B3 +407.9%
Contains more Folate +28.4%
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 9%
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 +4600%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B5 +45.9%
Contains more Vitamin B6 +29.2%
Contains more Vitamin K +20.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +93.5%
Contains more Vitamin B3 +407.9%
Contains more Folate +28.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
3
:
2
Fava beans
Fava beans
Contains more Protein +28%
Contains more Carbs +27.7%
Contains more Other +116%
Contains more Fats +14.3%
Contains more Water +13.4%
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +28%
Contains more Carbs +27.7%
Contains more Other +116%
Contains more Fats +14.3%
Contains more Water +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
0
:
3
Fava beans
Fava beans
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +154.8%
Equal in Polyunsaturated fat - 0.164
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains less Saturated Fat -27.5%
Contains more Monounsaturated Fat +154.8%
Equal in Polyunsaturated fat - 0.164

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 Fava beans
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White beans Fava beans Opinion
Net carbs 18.79g 14.25g White beans
Protein 9.73g 7.6g White beans
Fats 0.35g 0.4g Fava beans
Carbs 25.09g 19.65g White beans
Calories 139kcal 110kcal White beans
Sugar 0.34g 1.82g White beans
Fiber 6.3g 5.4g White beans
Calcium 90mg 36mg White beans
Iron 3.7mg 1.5mg White beans
Magnesium 63mg 43mg White beans
Phosphorus 113mg 125mg Fava beans
Potassium 561mg 268mg White beans
Sodium 6mg 5mg Fava beans
Zinc 1.38mg 1.01mg White beans
Copper 0.287mg 0.259mg White beans
Manganese 0.636mg 0.421mg White beans
Selenium 1.3µg 2.6µg Fava beans
Vitamin A 0IU 15IU Fava beans
Vitamin A RAE 0µg 1µg Fava beans
Vitamin E 0.94mg 0.02mg White beans
Vitamin C 0mg 0.3mg Fava beans
Vitamin B1 0.118mg 0.097mg White beans
Vitamin B2 0.046mg 0.089mg Fava beans
Vitamin B3 0.14mg 0.711mg Fava beans
Vitamin B5 0.229mg 0.157mg White beans
Vitamin B6 0.093mg 0.072mg White beans
Folate 81µg 104µg Fava beans
Vitamin K 3.5µg 2.9µg White beans
Tryptophan 0.115mg 0.072mg White beans
Threonine 0.409mg 0.27mg White beans
Isoleucine 0.429mg 0.306mg White beans
Leucine 0.776mg 0.572mg White beans
Lysine 0.668mg 0.486mg White beans
Methionine 0.146mg 0.062mg White beans
Phenylalanine 0.526mg 0.321mg White beans
Valine 0.509mg 0.338mg White beans
Histidine 0.271mg 0.193mg White beans
Saturated Fat 0.091g 0.066g Fava beans
Monounsaturated Fat 0.031g 0.079g Fava beans
Polyunsaturated fat 0.152g 0.164g Fava beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans 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
14%
White beans
14%
Fava beans
Minerals Daily Need Coverage Score
53%
White beans
36%
Fava beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 79)
Which food is richer in minerals?
White beans
White beans is relatively richer in minerals
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Fava beans
Fava beans is lower in Saturated Fat (difference - 0.025g)
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 ($)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.