Contents
TABLE OF NUTRITIONAL COMPOSITION OF THE TENDER AND MATURE BEANS
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 betacarotene.
- They do not contain fats. Broad beans contain antinutrient 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
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.
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 100 mcg. 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
More information on fava beans.
