Edamame vs. Lima bean — Health Impact and Nutrition Comparison

Calories

They are both high-calorie foods. However, edamame is higher in calories, containing 121 calories per 100g, whereas lima beans have 115 calories in the same serving.

Protein

Edamame is significantly richer in protein, containing 12g in every 100g serving. A 100-gram serving of edamame covers 28% of the daily needed value for this nutrient. The same serving of lima beans covers 16%.

100g of lima beans and 100g of edamame beans provide 7.8 and 12g of protein, respectively. These beans contain some essential amino acids; however, edamame is more prosperous in all of these.

Fats

Edamame is also higher in fat, containing 5g more per 100g serving. In this serving size, edamame provides 5.2 g, while lima beans contain 0.38g of fat. Lima beans have less saturated fat (0.089g) than edamame (0.62g). Edamame has higher monounsaturated fat (1.282g) and polyunsaturated fat (2.156g) compared to lima beans (0.034g and 0.171g, respectively). Like all plant products, lima beans and edamame beans do not contain cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Edamame

2

Saturated Fat: Sat. Fat 0.62 g

Monounsaturated Fat: Mono. Fat 1.282 g

Polyunsaturated fat: Poly. Fat 2.156 g

Lima bean

1

Saturated Fat: Sat. Fat 0.089 g

Monounsaturated Fat: Mono. Fat 0.034 g

Polyunsaturated fat: Poly. Fat 0.171 g

Contains more Mono. FatMonounsaturated Fat	+3670.6%
Contains more Poly. FatPolyunsaturated fat	+1160.8%

Contains less Sat. FatSaturated Fat

-85.6%

Carbohydrates

While lima beans contain two times more carbohydrates, these edamame beans are relatively low in carbs: 100g contains 20.88g of total carbs, whereas edamame contains 8.91g. 

Lima beans contain 6 grams more net carbs than edamame and nearly the same amount of sugar.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Edamame

4

Starch: 1.51 g

Sucrose: 1.12 g

Glucose: 0 g

Fructose: 0.12 g

Lactose: 0 g

Maltose: 0.95 g

Galactose: 0 g

Lima bean

0

Contains more StarchStarch	+∞%
Contains more SucroseSucrose	+∞%
Contains more FructoseFructose	+∞%
Contains more MaltoseMaltose	+∞%

~equal in Glucose ~

~equal in Lactose ~

~equal in Galactose ~

Fiber

Lima beans contain 1.8g more dietary fiber: a 100g serving of lima beans contains 7g of dietary fiber, whereas edamame contains 5.2g.

Vitamins

Edamame is a better source of most vitamins, four times richer in folate or vitamin B9 and covering the DV by 78%, and two times richer in vitamin B3.

Edamame beans also contain more vitamins C, B1, B2, A, E, and K.

At the same time, lima beans are richer in vitamins B5 and B6.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Edamame

9

Lima bean

1

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+277.8%
Contains more Vitamin B1Vitamin B1	+24.2%
Contains more Vitamin B2Vitamin B2	+181.8%
Contains more Vitamin B3Vitamin B3	+117.3%
Contains more Vitamin KVitamin K	+1235%
Contains more FolateFolate	+274.7%
Contains more CholineCholine	+73.2%

Contains more Vitamin B6Vitamin B6

+61%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.422mg

~equal in Vitamin B12 ~0µg

Minerals

Lima beans contain more potassium and selenium. Edamame is four times higher in calcium, three times higher in sodium, and 1.5 times higher in phosphorus, magnesium, and copper. 

Edamame beans are also somewhat richer in zinc, manganese, and magnesium. Both contain nearly the same amount of iron.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Edamame

6

Lima bean

3

Contains more MagnesiumMagnesium	+48.8%
Contains more CalciumCalcium	+270.6%
Contains more CopperCopper	+46.8%
Contains more ZincZinc	+44.2%
Contains more PhosphorusPhosphorus	+52.3%
Contains more ManganeseManganese	+98.4%

Contains more PotassiumPotassium	+16.5%
Contains less SodiumSodium	-66.7%
Contains more SeleniumSelenium	+462.5%

~equal in Iron ~2.39mg

Oxalates

The oxalate content of lima beans is 20mg per 100 grams, and the oxalate content of edamame is 44mg per 100 grams. Both are considered to be low in oxalates.

Glycemic Index

Lima beans have an average glycemic index of 32, a deficient glycemic index number.

The glycemic index value of edamame beans is currently unknown. While this score may be higher due to more net carbohydrates and reduced fiber content, it will still be in the low glycemic index group.

Low glycemic index foods may enhance blood sugar levels, glucose utilization, lipid profile, fibrinolysis capability (which prevents blood clot formation), and body weight in type 2 diabetes (1, 2).  

Acidity

Lima beans have a PRAL value of -4.1, making them base-producing, whereas the PRAL value of edamame is 0.4, making them acidic-producing.

Cardiovascular Health

Soy protein is high in edamame, and studies indicate that a daily intake of soy protein may modestly reduce LDL cholesterol, a factor linked to heart disease (3, 4). Additionally, edamame provides fiber, antioxidants, and vitamin K, which can contribute to heart health (5). Lima beans, on the other hand, excel at providing 9 grams of heart-healthy fiber per cup. The soluble fiber in lima beans has been shown to lower cholesterol, inflammation, and blood pressure, lowering the risk of heart disease (6, 7, 8).

Diabetes

Both lima beans and edamame offer potential benefits for blood sugar levels. The glycemic index of lima beans is low, and they are high in fiber, which helps slow sugar absorption and promote stable blood sugar (9, 10). Studies suggest that including legumes like lima beans in your diet may reduce fasting blood sugar and lessen the incidence of type 2 diabetes (11, 12). Similarly, edamame is low in carbs, making it suitable for people with diabetes. Its low glycemic index indicates it won't cause rapid spikes in blood sugar (13).  

  Cancer

Lima beans stand out as a rich source of fiber, promoting digestive health, reducing the risk of colorectal cancer, and enhancing the gut microbiome (14, 15). The high fiber content aids in bowel movements and lowers the chances of diverticular disease (16). On the other hand, the impact of soy consumption, as seen in edamame, on cancer risk, particularly breast and prostate cancer, is not firmly established. While some studies suggest potential risks, others in Asian populations hint at protective effects (17, 18, 19, 20). Further research, especially long-term studies, is needed to determine the link between soy intake and cancer risk conclusively.