Lima beans vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between lima beans and buckwheat

Lima beans have more iron, folate, fiber, potassium, protein, vitamin B1, copper, vitamin B6, and phosphorus than buckwheat.
Lima beans' daily need coverage for iron is 20% more.
Lima beans contain 6 times more folate than buckwheat. Lima beans contain 83µg of folate, while buckwheat contains 14µg.
Buckwheat has a higher glycemic index. The glycemic index of buckwheat is 51, while the glycemic index of lima beans is 32.

The food varieties used in the comparison are Lima beans, large, mature seeds, cooked, boiled, without salt and Buckwheat groats, roasted, cooked.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Lima beans

Buckwheat

Contains more CalciumCalcium	+142.9%
Contains more PotassiumPotassium	+477.3%
Contains more IronIron	+198.8%
Contains more CopperCopper	+61%
Contains more ZincZinc	+55.7%
Contains more PhosphorusPhosphorus	+58.6%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+28%
Contains more SeleniumSelenium	+104.5%

Contains more MagnesiumMagnesium

+18.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Lima beans

Buckwheat

Contains more Vitamin EVitamin E	+100%
Contains more Vitamin B1Vitamin B1	+302.5%
Contains more Vitamin B2Vitamin B2	+41%
Contains more Vitamin B5Vitamin B5	+17.5%
Contains more Vitamin B6Vitamin B6	+109.1%
Contains more FolateFolate	+492.9%

Contains more Vitamin B3Vitamin B3

+123.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.39mg	0.8mg	20%
Fiber	7g	2.7g	17%
Folate	83µg	14µg	17%
Potassium	508mg	88mg	12%
Copper	0.235mg	0.146mg	10%
Vitamin B1	0.161mg	0.04mg	10%
Protein	7.8g	3.38g	9%
Phosphorus	111mg	70mg	6%
Vitamin B6	0.161mg	0.077mg	6%
Manganese	0.516mg	0.403mg	5%
Selenium	4.5µg	2.2µg	4%
Zinc	0.95mg	0.61mg	3%
Vitamin B3	0.421mg	0.94mg	3%
Magnesium	43mg	51mg	2%
Choline	32.5mg	20.1mg	2%
Calories	115kcal	92kcal	1%
Calcium	17mg	7mg	1%
Vitamin E	0.18mg	0.09mg	1%
Vitamin B2	0.055mg	0.039mg	1%
Vitamin B5	0.422mg	0.359mg	1%
Protein per 100 calories	6.8g	3.7g	N/A
Calories per 10 g protein	147kcal	272kcal	N/A
Weight per 100 calories	87g	109g	N/A
Fats	0.38g	0.62g	0%
Net carbs	13.88g	17.24g	N/A
Carbs	20.88g	19.94g	0%
Sugar	2.9g	0.9g	N/A
Sodium	2mg	4mg	0%
Vitamin K	2µg	1.9µg	0%
Saturated fat	0.089g	0.134g	0%
Monounsaturated fat	0.034g	0.188g	0%
Polyunsaturated fat	0.171g	0.188g	0%
Tryptophan	0.092mg	0.049mg	0%
Threonine	0.337mg	0.129mg	0%
Isoleucine	0.411mg	0.127mg	0%
Leucine	0.673mg	0.212mg	0%
Lysine	0.523mg	0.172mg	0%
Methionine	0.099mg	0.044mg	0%
Phenylalanine	0.449mg	0.133mg	0%
Valine	0.469mg	0.173mg	0%
Histidine	0.238mg	0.079mg	0%
Fructose		0.1g	0%