Broad (Fava) Beans vs Lupins: Difference & Similarities
Broad (Fava) Beans and lupins belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare broad (fava) beans and lupins and help you learn more about their similarities and differences.
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.
Lupins
Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.
Actually, lupins are the legume highest in protein and healthy, unsaturated fats.
Lupins 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 lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.
In addition to being a nutritious food, lupins 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.
Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.
Broad (Fava) Beans vs Lupins Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing broad (fava) beans vs lupins.
This comparison will start by comparing the caloric value of broad (fava) beans and lupins and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Broad (Fava) Beans | Lupins | |
---|---|---|
Energy | 341 kcal | 371 kcal |
Carbs | 58.3 g | 40.4 g |
Sugar | 5.7 g | 2.03 g |
Fiber | 25 g | 18.9 g |
Protein | 26.1 g | 36.2 g |
Fat | 1.53 g | 9.74 g |
Saturated Fat | 0.254 g | 1.16 g |
Broad (Fava) Beans vs Lupins Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing broad (fava) beans vs lupins for weight loss, broad (fava) beans are slightly lower in calories, with 341 calories per 100 grams, compared to 371 calories per 100 grams of lupins.
However, both broad (fava) beans and lupins can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Broad (Fava) Beans vs Lupins Protein
Legumes and most legume products, including broad (fava) beans and lupins, are important sources of plant-based protein.
Lupins offer around 28% more protein than broad (fava) beans.
Lupins have 36.2 grams of protein per 100 grams, while broad (fava) beans have 26.1 grams of protein per 100 grams.
Broad (Fava) Beans vs Lupins 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 broad (fava) beans and lupins.
The total amount of carbohydrates is around 31% higher in broad (fava) beans than in lupins. They have 58.3 grams per 100 grams, compared to 40.4 grams in lupins.
There’s less sugar in lupins than in broad (fava) beans, 63% precisely.
One handful of lupins (28 grams) contains 0.6 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 broad (fava) beans and lupins.
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 lupins which broad (fava) beans offer 5.3 grams per portion.
Broad (Fava) Beans vs Lupins Fats
Like most other legumes, with the exception of lupins and peanuts, broad (fava) beans and lupins are low in fat.
Fats in broad (fava) beans and lupins are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in broad (fava) beans and lupins:
- Broad (Fava) Beans: 1.5 grams per 100 grams
- Lupins: 9.7 per 100 grams
Speaking of saturated fats, broad (fava) beans are 75% lower in saturated fats.
Broad (Fava) Beans and lupins contain 0.3 grams and 1.2 grams of saturated fat per 100 grams, respectively.
Broad (Fava) Beans vs Lupins Vitamins Content
This section will discuss the vitamin content of broad (fava) beans and lupins.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Broad (Fava) Beans have a higher amount of vitamin C, vitamin B1 (Thiamine), and vitamin E.
However, lupins have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
Broad (Fava) Beans and lupins contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins broad (fava) beans and lupins contain side by side, so you can easily compare them.
Broad (Fava) Beans | Lupins | |
---|---|---|
Vitamin A | 53 IU | 0 |
Vitamin C | 1.4 mg | 4.8 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.555 mg | 0.64 mg |
Vitamin B2 (Riboflavin) | 0.333 mg | 0.22 mg |
Vitamin B3 (Niacin) | 2.83 mg | 2.19 mg |
Vitamin B5 (Pantothenic acid) | 0.976 mg | 0.75 mg |
Vitamin B6 (Pyroxidine) | 0.366 mg | 0.357 mg |
Vitamin B9 (Folate) | 423 µg | 355 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.05 mg | 0.49 mg |
Vitamin K | 9 µg | 5 µg |
Broad (Fava) Beans vs Lupins 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 broad (fava) beans and lupins comparison focuses on their mineral content.
Broad (Fava) Beans are a better source of calcium, copper, magnesium, manganese, phosphorus, sodium, and zinc than lupins.
On the other hand, lupins are a higher amount of fluoride, iron, and potassium.
Broad (Fava) Beans and lupins contain the same amount of selenium.
Check out the table below to learn how broad (fava) beans and lupins compare when it comes to mineral content.
Broad (Fava) Beans | Lupins | |
---|---|---|
Calcium | 103 mg | 176 mg |
Copper | 0.824 mg | 1.02 mg |
Fluoride | 2.2 µg | 0 |
Iron | 6.7 mg | 4.36 mg |
Magnesium | 192 mg | 198 mg |
Manganese | 1.63 mg | 2.38 mg |
Phosphorus | 421 mg | 440 mg |
Potassium | 1060 mg | 1010 mg |
Selenium | 8.2 µg | 8.2 µg |
Sodium | 13 mg | 15 mg |
Zinc | 3.14 mg | 4.75 mg |
The Final Word
Broad (Fava) Beans and lupins are highly nutritious and a great addition to a plant-based diet.
Both broad (fava) beans and lupins are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in beans 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 are 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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