Fava Bean vs. Russet Potato
Nutrition comparison of Cooked Fava Bean and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fava bean
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fava bean and russet potato:
- Both russet potato and fava bean are high in potassium.
- Fava bean has more riboflavin and folate, however, russet potato contains more Vitamin B6.
- Fava bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fava bean is high in calories and russet potato has 28% less calories than fava bean - russet potato has 79 calories per 100 grams and fava bean has 110 calories.
For macronutrient ratios, fava bean is heavier in protein, lighter in carbs and similar to russet potato for fat. Fava bean has a macronutrient ratio of 27:70:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fava Bean | Russet Potato | |
|---|---|---|
| Protein | 27% | 11% |
| Carbohydrates | 70% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato and fava bean contain similar amounts of carbs - russet potato has 18.1g of total carbs per 100 grams and fava bean has 19.7g of carbohydrates.
dietary fiber
Fava bean is an excellent source of dietary fiber and it has 315% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and fava bean has 5.4g of dietary fiber.
sugar
Russet potato and fava bean contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and fava bean has 1.8g of sugar.
Protein
protein
Fava bean has 255% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and fava bean has 7.6g of protein.
Fat
saturated fat
Both russet potato and fava bean are low in saturated fat - russet potato has 0.03g of saturated fat per 100 grams and fava bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Russet potato has 18 times more Vitamin C than fava bean - russet potato has 5.7mg of Vitamin C per 100 grams and fava bean has 0.3mg of Vitamin C.
Vitamin A
Fava bean and russet potato contain similar amounts of Vitamin A - fava bean has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Russet potato and fava bean contain similar amounts of Vitamin E - russet potato has 0.01mg of Vitamin E per 100 grams and fava bean has 0.02mg of Vitamin E.
Vitamin K
Russet potato and fava bean contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and fava bean has 2.9ug of Vitamin K.
The B Vitamins
Fava bean has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both fava bean and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.
| Fava Bean | Russet Potato | |
|---|---|---|
| Thiamin | 0.097 MG | 0.082 MG |
| Riboflavin | 0.089 MG | 0.033 MG |
| Niacin | 0.711 MG | 1.035 MG |
| Pantothenic acid | 0.157 MG | 0.301 MG |
| Vitamin B6 | 0.072 MG | 0.345 MG |
| Folate | 104 UG | 14 UG |
Minerals
calcium
Fava bean has 177% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and fava bean has 36mg of calcium.
iron
Fava bean has 74% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and fava bean has 1.5mg of iron.
potassium
Both russet potato and fava bean are high in potassium. Russet potato has 56% more potassium than fava bean - russet potato has 417mg of potassium per 100 grams and fava bean has 268mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both fava bean and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Fava Bean | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.012 G | 0.01 G |
| Total | 0.012 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, fava bean has more linoleic acid than russet potato per 100 grams.
| Fava Bean | Russet Potato | |
|---|---|---|
| linoleic acid | 0.152 G | 0.032 G |
| Total | 0.152 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Fava Bean g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or fava bean contain more calories in 100 grams?Fava bean is high in calories and russet potato has 30% less calories than fava bean - russet potato has 79 calories in 100g and fava bean has 110 calories.
Does russet potato or fava bean have more carbohydrates?
By weight, russet potato and fava bean contain similar amounts of carbs - russet potato has 18.1g of carbs for 100g and fava bean has 19.7g of carbohydrates.
Does russet potato or fava bean contain more potassium?
Both russet potato and fava bean are high in potassium. Russet potato has 60% more potassium than fava bean - russet potato has 417mg of potassium in 100 grams and fava bean has 268mg of potassium.