Fava beans composition

(Vicia faba)

TABLE OF NUTRITIONAL COMPOSITION OF THE TENDER AND MATURE BEANS

composicion nutricional de las habas secas

Nutritional composition per 100g. of tender fava beans

Nutritional value of tender broad beans

Beans provide:

- A high content of vegetable protein than most vegetables.

- Complex carbohydrates and fiber, which helps to better assimilate carbohydrates.

- Minerals, most notably its contribution of potassium, magnesium, calcium, iron, copper

- Vitamins: B vitamins, mainly folic acid.

- Flavonoids such as quercetin, chlorophyll and beta-carotene.

- They do not contain fats. Broad beans contain anti-nutrient substances that are eliminated by soaking and cooking.

Like many legumes, fava beans have components known as antinutrients, which inhibit or prevent assimilation of nutrients, that is to say, they decrease the digestibility of proteins and carbohydrates (substances like saponins, protease inhibitor amylase inhibitor, phytates, etc).

Nutritional value of dried fava beans

Dry fava beans are one of the plant foods rich in protein (26 g. Of protein per 100 g.). But this reading is not quite correct, because when they are consumed after a a long cooking time, which increases twice its volume, of water content and therefore its weight, therefore decreasing their nutritional density per 100 grams and provides less protein.

If we value the food they provide for nutrients per serving of cooked beans, a dish of boiled dry beans (about 170 g. Approximately) provides 13 grams of protein (need 3 courses of boiled rice to take this amount of protein), 30 g. carbohydrate (almost half a bowl of rice!), practically 0 fat and high in fiber, 9 grams.

Nutritional composition per 100g. of dry fava beans

Nutritional composition per 100g. of dry fava beans

The importance of proteins in fava beans

Fava beans contain much more protein than cereals such as rice, and also contribute with less carbohydrates and fiber. These features make fava beans a very interesting food for constipation, diabetes and obesity.

They also provide a negligible amount of vegetable iron (3 mg), calcium (60 mg), magnesium (73 mg) and much folic acid (177 mcg.), Whose requirements are recommended to increase incase of heart disease, hypertension and pregnancy.

Illustrative image, nutritional composition per 100g. of dry beans. Manufactured © Botanical-online.com. Drawing: © Dibujosparapintar.com

Vitamins and minerals of broad beans and dry beans cooked

The same is true if we compare the iron content of beans. It is common that these legumes are considered good for anemia diet. In fact, they contain two components that should be very present in this diet is: iron and folic acid

If we compare vitamins, 100g of beans account for about 100mcg. folic acid, 50% of the daily requirement of this vitamin. Folic acid is highly recommended for people with heart disease and pregnancy.

* Related Information: Differences between tender broad beans and dry beans

NUTRITIONAL COMPOSITION TABLES

The following tables show the nutritional composition of beans, with all its nutrients, water, carbohydrates, proteins, fats, fiber, vitamins and minerals. Nutritional information may vary depending on the consulted composition tables. There may also be some differences in composition depending on the type of farming used in crop cultivation, soil nutrients, etc.

COMPOSITION TABLE OF TENDER FAVA BEANS
Composition per 100 gr.
Water (g.) 81
Calories (kcal.) 72
Fats (mg.) 0,6
Proteins (g.) 5,6
Carbohydrates (g.) 11,7
Fiber (g.) 4,2
Calcium (mg.) 22
Iron (mg.) 1,9
Magnesium (mg.) 38
Phosphorus (mg.) 95
Potassium (mg.) 250
Sodium (mg.) 50
Zinc (mg.) 0,58
Selenium (mcg.) 1,2
Vitamin C (mg.) 33
Thiamin (vitamin B1) (mg.) 0,17
Riboflavin (vit. B2) (mg.) 0,11
Niacin (vit. B3) (mg.) 1,5
Pantothenic acid (mg.) 0,086
Pyridoxine (vit. B6) (mg) 0,038
Folic acid (vit.B9) (mcg.) 96
Vitamin A (UI) 35
COMPOSITION TABLE OF TENDER FAVA BEANS COOKED WITH SALT
Composition per 100 gr.
Water (g.) 83,7
Calories (kcal.) 62
Fats (mg.) 0,5
Proteins (g.) 4,8
Carbohydrates (g.) 10,1
Fiber (g.) No data
Calcium (mg.) 18
Iron (mg.) 1,5
Magnessium (mg.) 31
Phosphorus (mg.) 73
Potasium (mg.) 193
Sodium (mg.) 277
Zinc (mg.) 0,47
Selenium (mcg.) 1
Vitamin C (mg.) 19,8
Thiamin (vitamin B1) (mg.) 0,13
Riboflavin (vit. B2) (mg.) 0,09
Niacin (vit. B3) (mg.) 1,2
Pantothenic acid (mg.) 0,07
Pyridoxine (vit. B6) (mg) 0,03
Folic acid (mcg.) 58
Vitamin A (UI) 27
COMPOSITION TABLE OF DRY FAVA BEANS
Composition per 100 gr.
Water (g.) 10,98
Calories (kcal.) 341
Fats (mg.) 1,53
Proteins (g.) 26,12
Carbohydrates (g.) 58,3
Fiber (g.) 25
Calcium (mg.) 103
Iron (mg.) 6,7
Magnessium (mg.) 192
Phosphorus (mg.) 421
Potasium (mg.) 1.062
Sodium (mg.) 13
Zinc (mg.) 3,14
Selenium (mcg.) 8,2
Vitamin C (mg.) 1,4
Thiamin (vitamin B1) (mg.) 0,55
Riboflavin (vit. B2) (mg.) 0,33
Niacin (vit. B3) (mg.) 2,83
Pantothenic acid (mg.) 0,98
Pyridoxine (vit. B6) (mg) 0,37
Folic acid (mcg.) 423
Vitamin A (UI) 53
COMPOSITION TABLE OF DRY FAVA BEANS COOKED
Composition per 100 gr.
Water (g.) 71,54
Calories (kcal.) 110
Fats (mg.) 0,4
Proteins (g.) 7,6
Carbohydrates (g.) 19,65
Fiber (g.) 5,4
Calcium (mg.) 36
Iron (mg.) 1,5
Magnessium (mg.) 43
Phosphorus (mg.) 125
Potasium (mg.) 268
Sodium (mg.) 5
Zinc (mg.) 1
Vitamin C (mg.) 0,3
Thiamin (vitamin B1) (mg.) 0,097
Riboflavin (vit. B2) (mg.) 0,09
Niacin (vit. B3) (mg.) 0,71
Pyridoxine (vit. B6) (mg) 0,07
Folic acid (mcg.) 102
Vitamin A (UI) 1

* Source: Nutritional Tables taken from US Department of Agriculture, USDA

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