First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Fava beans | Navy beans |
| Nutrient | fava beans | navy beans |
| Protein | 18g | 18g |
| Carbohydrate | 40g | 39g |
| Fiber | 0g | 0g |
| Fat | 2g | 2g |
| Monounsat. Fat | 0g | 2g |
| Polyunsat. Fat | 1g | 1g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | fava beans | navy beans |
| Choline | 0% | 0% |
| Vitamin A | 6% | 0% |
| Vitamin C | 11% | 75% |
| Vitamin E | 0% | 0% |
| Vitamin K | 0% | 0% |
Fava beans have significantly more Vitamins A than navy beans. Navy beans have significantly more Vitamins C than fava beans. Fava beans are a good source of Thiamin, Vitamin B6, Potassium, Magnesium, Zinc. Fava beans are a great source of Riboflavin, Niacin, Phosphorus, Iron. Navy beans are a good source of Niacin, Potassium, Zinc. Navy beans are a great source of Vitamin C, Riboflavin, Pantothenic Acid, Vitamin B6, Magnesium, Phosphorus, Iron. Navy beans are an excellent source of Thiamin.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | fava beans | navy beans |
| Vitamin B1 | 30% | 116% |
| Vitamin B2 | 60% | 58% |
| Vitamin B3 | 43% | 30% |
| Vitamin B5 | 10% | 49% |
| Vitamin B6 | 21% | 52% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | fava beans | navy beans |
| Sodium | 4% | 3% |
| Potasium | 22% | 26% |
| Calcium | 17% | 9% |
| Magnesium | 21% | 86% |
| Phosphorus | 51% | 51% |
| Iron | 59% | 96% |
| Manganese | 65% | 53% |
| Selenium | 4% | 4% |
| Copper | 91% | 106% |
| Zinc | 24% | 28% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
