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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 have more folate.
  • White beans covers your daily need for 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 contain 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
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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 45% 27% 50% 139% 96% 38% 48% 0.78% 83% 7.1%
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 MagnesiumMagnesium +46.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +109.3%
Contains more IronIron +146.7%
Contains more ZincZinc +36.6%
Contains more ManganeseManganese +51.1%
Contains more PhosphorusPhosphorus +10.6%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +100%
~equal in Copper ~0.259mg

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% 19% 0% 30% 11% 2.6% 14% 21% 0% 8.8% 61% 19%
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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin EVitamin E +4600%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B5Vitamin B5 +45.9%
Contains more Vitamin B6Vitamin B6 +29.2%
Contains more Vitamin KVitamin K +20.7%
Contains more CholineCholine +14.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +93.5%
Contains more Vitamin B3Vitamin B3 +407.9%
Contains more FolateFolate +28.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 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 +28%
Contains more CarbsCarbs +27.7%
Contains more OtherOther +116%
Contains more FatsFats +14.3%
Contains more WaterWater +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 55%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.152 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 less Sat. FatSaturated fat -27.5%
Contains more Mono. FatMonounsaturated fat +154.8%
~equal in Polyunsaturated fat ~0.164g

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 DV% diff.
Iron 3.7mg 1.5mg 28%
Potassium 561mg 268mg 9%
Manganese 0.636mg 0.421mg 9%
Folate 81µg 104µg 6%
Vitamin E 0.94mg 0.02mg 6%
Magnesium 63mg 43mg 5%
Calcium 90mg 36mg 5%
Protein 9.73g 7.6g 4%
Vitamin B3 0.14mg 0.711mg 4%
Fiber 6.3g 5.4g 4%
Vitamin B2 0.046mg 0.089mg 3%
Copper 0.287mg 0.259mg 3%
Zinc 1.38mg 1.01mg 3%
Selenium 1.3µg 2.6µg 2%
Vitamin B1 0.118mg 0.097mg 2%
Phosphorus 113mg 125mg 2%
Carbs 25.09g 19.65g 2%
Vitamin B6 0.093mg 0.072mg 2%
Vitamin B5 0.229mg 0.157mg 1%
Vitamin K 3.5µg 2.9µg 1%
Choline 35.1mg 30.6mg 1%
Calories 139kcal 110kcal 1%
Fats 0.35g 0.4g 0%
Vitamin C 0mg 0.3mg 0%
Net carbs 18.79g 14.25g N/A
Sugar 0.34g 1.82g N/A
Sodium 6mg 5mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.091g 0.066g 0%
Monounsaturated fat 0.031g 0.079g 0%
Polyunsaturated fat 0.152g 0.164g 0%
Tryptophan 0.115mg 0.072mg 0%
Threonine 0.409mg 0.27mg 0%
Isoleucine 0.429mg 0.306mg 0%
Leucine 0.776mg 0.572mg 0%
Lysine 0.668mg 0.486mg 0%
Methionine 0.146mg 0.062mg 0%
Phenylalanine 0.526mg 0.321mg 0%
Valine 0.509mg 0.338mg 0%
Histidine 0.271mg 0.193mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White beans Fava beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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.