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  6. Edamame vs. Lima beans

Edamame vs. Lima beans — In-Depth Nutrition Comparison

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The main differences between edamame and lima beans

  • Edamame has more folate, manganese, vitamin K, copper, phosphorus, vitamin B2, vitamin C, and vitamin A; however, lima beans have more fiber and selenium.
  • Daily need coverage for folate for edamame is 57% higher.

Food types used in this article are Edamame, frozen, prepared and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Edamame vs Lima beans infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
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

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.6% 40% 13% 7.9% 25% 37% 0% 5% 62%
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 Vitamin B6Vitamin B6 +61%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.422mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Edamame Lima beans DV% diff.
Folate 311µg 83µg 57%
Manganese 1.024mg 0.516mg 22%
Vitamin K 26.7µg 2µg 21%
Polyunsaturated fat 2.156g 0.171g 13%
Copper 0.345mg 0.235mg 12%
Protein 11.91g 7.8g 8%
Phosphorus 169mg 111mg 8%
Vitamin B2 0.155mg 0.055mg 8%
Fats 5.2g 0.38g 7%
Vitamin C 6.1mg 0mg 7%
Fiber 5.2g 7g 7%
Selenium 0.8µg 4.5µg 7%
Magnesium 64mg 43mg 5%
Calcium 63mg 17mg 5%
Vitamin B6 0.1mg 0.161mg 5%
Carbs 8.91g 20.88g 4%
Zinc 1.37mg 0.95mg 4%
Choline 56.3mg 32.5mg 4%
Vitamin E 0.68mg 0.18mg 3%
Vitamin B1 0.2mg 0.161mg 3%
Vitamin B3 0.915mg 0.421mg 3%
Monounsaturated fat 1.282g 0.034g 3%
Potassium 436mg 508mg 2%
Iron 2.27mg 2.39mg 2%
Vitamin A 15µg 0µg 2%
Saturated fat 0.62g 0.089g 2%
Starch 1.51g 1%
Vitamin B5 0.395mg 0.422mg 1%
Calories 121kcal 115kcal 0%
Protein per 100 calories 9.8g 6.8g N/A
Calories per 10 g protein 102kcal 147kcal N/A
Weight per 100 calories 83g 87g N/A
Unsaturated / Saturated Fat ratio 5.5 2.3 N/A
Net carbs 3.71g 13.88g N/A
Sugar 2.18g 2.9g N/A
Sodium 6mg 2mg 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.126mg 0.092mg 0%
Threonine 0.331mg 0.337mg 0%
Isoleucine 0.3mg 0.411mg 0%
Leucine 0.745mg 0.673mg 0%
Lysine 0.745mg 0.523mg 0%
Methionine 0.141mg 0.099mg 0%
Phenylalanine 0.488mg 0.449mg 0%
Valine 0.324mg 0.469mg 0%
Histidine 0.267mg 0.238mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more ProteinProtein +52.7%
Contains more FatsFats +1268.4%
Contains more CarbsCarbs +134.3%
~equal in Water ~69.79g
~equal in Other ~1.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
30% 12% 58%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/nutrients
  2. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.