Fava Bean vs. Kale
Nutrition comparison of Cooked Fava Bean and Kale
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
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fava bean and kale:
- Both kale and fava bean are high in dietary fiber and potassium.
- Kale has 3.4 times less carbohydrates than fava bean.
- Kale has more riboflavin and pantothenic acid.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Fava Bean (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fava bean is high in calories and kale has 68% less calories than fava bean - kale has 35 calories per 100 grams and fava bean has 110 calories.
For macronutrient ratios, fava bean is much heavier in carbs, much lighter in fat and similar to kale for protein. Fava bean has a macronutrient ratio of 27:70:3 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fava Bean | Kale | |
|---|---|---|
| Protein | 27% | 27% |
| Carbohydrates | 70% | 41% |
| Fat | 3% | 32% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.4 times less carbohydrates than fava bean - kale has 4.4g of total carbs per 100 grams and fava bean has 19.7g of carbohydrates.
dietary fiber
Both kale and fava bean are high in dietary fiber. Fava bean has 32% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and fava bean has 5.4g of dietary fiber.
sugar
Kale and fava bean contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and fava bean has 1.8g of sugar.
Protein
protein
Fava bean has 160% more protein than kale - kale has 2.9g of protein per 100 grams and fava bean has 7.6g of protein.
Fat
saturated fat
Both kale and fava bean are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and fava bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 310 times more Vitamin C than fava bean - kale has 93.4mg of Vitamin C per 100 grams and fava bean has 0.3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 240 times more Vitamin A than fava bean - kale has 241ug of Vitamin A per 100 grams and fava bean has 1ug of Vitamin A.
Vitamin E
Kale and fava bean contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and fava bean has 0.02mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 133 times more Vitamin K than fava bean - kale has 389.6ug of Vitamin K per 100 grams and fava bean has 2.9ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and pantothenic acid. Both fava bean and kale contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Fava Bean | Kale | |
|---|---|---|
| Thiamin | 0.097 MG | 0.113 MG |
| Riboflavin | 0.089 MG | 0.347 MG |
| Niacin | 0.711 MG | 1.18 MG |
| Pantothenic acid | 0.157 MG | 0.37 MG |
| Vitamin B6 | 0.072 MG | 0.147 MG |
| Folate | 104 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 606% more calcium than fava bean - kale has 254mg of calcium per 100 grams and fava bean has 36mg of calcium.
iron
Kale and fava bean contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and fava bean has 1.5mg of iron.
potassium
Both kale and fava bean are high in potassium. Kale has 30% more potassium than fava bean - kale has 348mg 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, kale has more alpha linoleic acid (ALA) than fava bean per 100 grams.
| Fava Bean | Kale | |
|---|---|---|
| alpha linoleic acid | 0.012 G | 0.378 G |
| Total | 0.012 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both fava bean and kale contain significant amounts of linoleic acid.
| Fava Bean | Kale | |
|---|---|---|
| linoleic acid | 0.152 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.152 G | 0.294 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Fava Bean or Kale .
Cooked Fava Bean g
()
|
Daily Values (%) |
Kale g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or fava bean contain more calories in 100 grams?Fava bean is high in calories and kale has 70% less calories than fava bean - kale has 35 calories in 100g and fava bean has 110 calories.
Does kale or fava bean have more carbohydrates?
By weight, kale has 3.4 times fewer carbohydrates than fava bean - kale has 4.4g of carbs for 100g and fava bean has 19.7g of carbohydrates.
Does kale or fava bean contain more calcium?
Kale is a rich source of calcium and it has 610% more calcium than fava bean - kale has 254mg of calcium in 100 grams and fava bean has 36mg of calcium.
Does kale or fava bean contain more potassium?
Both kale and fava bean are high in potassium. Kale has 30% more potassium than fava bean - kale has 348mg of potassium in 100 grams and fava bean has 268mg of potassium.