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Almonds vs Broad (Fava) Beans: Which Is Healthier?

This article explains the key similarities and differences between almonds and broad (fava) beans, foods from the grains and legumes food groups. Read on to learn more about the almonds vs broad (fava) beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 15, 2023.

Although almonds and broad (fava) beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While almonds belong to the nuts and seeds group, broad (fava) beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares almonds and broad (fava) beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how almonds and broad (fava) beans compare specifically.


Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Broad (Fava) Beans

Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.

Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.

In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Almonds vs Broad (Fava) Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs broad (fava) beans.

This comparison will start by comparing the caloric value of almonds and broad (fava) beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

AlmondsBroad (Fava) Beans
Energy579 kcal341 kcal
Carbs21.6 g58.3 g
Sugar4.35 g5.7 g
Fiber12.5 g25 g
Protein21.2 g26.1 g
Fat49.9 g1.53 g
Saturated Fat3.8 g0.254 g

Almonds vs Broad (Fava) Beans Calories

Comparing broad (fava) beans vs almonds for weight loss, broad (fava) beans are slightly lower in calories, with 341 calories per 100 grams, compared to 579 calories per 100 grams of almonds.

However, both almonds and broad (fava) beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Almonds vs Broad (Fava) Beans Protein

Legumes and most legume products, including almonds and broad (fava) beans, are important sources of plant-based protein.

Broad (Fava) Beans offer around 19% more protein than almonds.

Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while almonds has 21.2 grams of protein per 100 grams.

Almonds vs Broad (Fava) Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and broad (fava) beans.

The total amount of carbohydrates is around 63% higher in broad (fava) beans than in almonds. They have 58.3 grams per 100 grams, compared to 21.6 grams in almonds.


There’s less sugar in almonds than in broad (fava) beans, 25% precisely.

One handful of almonds (28 grams) contains 1.2 grams of sugar, while the same amount of broad (fava) beans contains 1.6 grams.

Lastly, let’s take a look at the dietary fiber in almonds and broad (fava) beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, broad (fava) beans are a better source of fiber than almonds which offer 3.5 grams per portion.

Almonds vs Broad (Fava) Beans Fats

Fats in almonds and broad (fava) beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in almonds and broad (fava) beans:

  • Almonds: 49.9 grams per 100 grams
  • Broad (Fava) Beans: 1.5 per 100 grams

Speaking of saturated fats, broad (fava) beans are 92% lower in saturated fats.

Broad (Fava) Beans and almonds contain 0.3 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Broad (Fava) Beans Vitamins Content

This section will discuss the vitamin content of almonds and broad (fava) beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, broad (fava) beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Almonds and broad (fava) beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins almonds and broad (fava) beans contain side by side, so you can easily compare them.

AlmondsBroad (Fava) Beans
Vitamin A2 IU53 IU
Vitamin C01.4 mg
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.555 mg
Vitamin B2 (Riboflavin)1.14 mg0.333 mg
Vitamin B3 (Niacin)3.62 mg2.83 mg
Vitamin B5 (Pantothenic acid)0.471 mg0.976 mg
Vitamin B6 (Pyroxidine)0.137 mg0.366 mg
Vitamin B9 (Folate)44 µg423 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0.05 mg
Vitamin K09 µg

Almonds vs Broad (Fava) Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and broad (fava) beans comparison focuses on their mineral content.

Almonds is a better source of fluoride, iron, potassium, selenium, sodium, and zinc than broad (fava) beans.

On the other hand, broad (fava) beans are a higher amount of calcium, copper, magnesium, manganese, and phosphorus.

Check out the table below to learn how almonds and broad (fava) beans compare when it comes to mineral content.

AlmondsBroad (Fava) Beans
Calcium269 mg103 mg
Copper1.03 mg0.824 mg
Fluoride02.2 µg
Iron3.71 mg6.7 mg
Magnesium270 mg192 mg
Manganese2.18 mg1.63 mg
Phosphorus481 mg421 mg
Potassium733 mg1060 mg
Selenium4.1 µg8.2 µg
Sodium1 mg13 mg
Zinc3.12 mg3.14 mg

The Final Word

Almonds and broad (fava) beans are highly nutritious and a great addition to a plant-based diet.

Both almonds and broad (fava) beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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