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  6. Lima bean vs. Buckwheat

Lima bean vs. Buckwheat — In-Depth Nutrition Comparison

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Important differences between Lima bean and Buckwheat

  • Lima bean has more Iron, Folate, Fiber, Potassium, Vitamin B1, Copper, Vitamin B6, and Phosphorus than Buckwheat.
  • Lima bean's daily need coverage for Iron is 20% more.
  • Lima bean contains 6 times more Folate than Buckwheat. Lima bean contains 83µg of Folate, while Buckwheat contains 14µg.

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

Infographic

Lima bean vs Buckwheat 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 31% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 CholineCholine +61.7%
Contains more Vitamin B3Vitamin B3 +123.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +130.8%
Contains more OtherOther +167.4%
Contains more FatsFats +63.2%
~equal in Carbs ~19.94g
~equal in Water ~75.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
26% 37% 37%
Saturated Fat: Sat. Fat 0.134 g
Monounsaturated Fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains less Sat. FatSaturated Fat -33.6%
Contains more Mono. FatMonounsaturated Fat +452.9%
~equal in Polyunsaturated fat ~0.188g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lima bean Buckwheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lima bean Buckwheat Opinion
Calories 115kcal 92kcal Lima bean
Protein 7.8g 3.38g Lima bean
Fats 0.38g 0.62g Buckwheat
Net carbs 13.88g 17.24g Buckwheat
Carbs 20.88g 19.94g Lima bean
Magnesium 43mg 51mg Buckwheat
Calcium 17mg 7mg Lima bean
Potassium 508mg 88mg Lima bean
Iron 2.39mg 0.8mg Lima bean
Sugar 2.9g 0.9g Buckwheat
Fiber 7g 2.7g Lima bean
Copper 0.235mg 0.146mg Lima bean
Zinc 0.95mg 0.61mg Lima bean
Phosphorus 111mg 70mg Lima bean
Sodium 2mg 4mg Lima bean
Vitamin E 0.18mg 0.09mg Lima bean
Manganese 0.516mg 0.403mg Lima bean
Selenium 4.5µg 2.2µg Lima bean
Vitamin B1 0.161mg 0.04mg Lima bean
Vitamin B2 0.055mg 0.039mg Lima bean
Vitamin B3 0.421mg 0.94mg Buckwheat
Vitamin B5 0.422mg 0.359mg Lima bean
Vitamin B6 0.161mg 0.077mg Lima bean
Vitamin K 2µg 1.9µg Lima bean
Folate 83µg 14µg Lima bean
Choline 32.5mg 20.1mg Lima bean
Saturated Fat 0.089g 0.134g Lima bean
Monounsaturated Fat 0.034g 0.188g Buckwheat
Polyunsaturated fat 0.171g 0.188g Buckwheat
Tryptophan 0.092mg 0.049mg Lima bean
Threonine 0.337mg 0.129mg Lima bean
Isoleucine 0.411mg 0.127mg Lima bean
Leucine 0.673mg 0.212mg Lima bean
Lysine 0.523mg 0.172mg Lima bean
Methionine 0.099mg 0.044mg Lima bean
Phenylalanine 0.449mg 0.133mg Lima bean
Valine 0.469mg 0.173mg Lima bean
Histidine 0.238mg 0.079mg Lima bean
Fructose 0.1g Buckwheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lima bean Buckwheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
16%
Lima bean
8%
Buckwheat
Minerals Daily Need Coverage Score
41%
Lima bean
24%
Buckwheat

Comparison summary

Which food contains less Sodium?
Lima bean
Lima bean contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lima bean
Lima bean is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Lima bean
Lima bean is lower in glycemic index (difference - 19)
Which food is cheaper?
Lima bean
Lima bean is cheaper (difference - $1.2)
Which food is richer in minerals?
Lima bean
Lima bean is relatively richer in minerals
Which food is richer in vitamins?
Lima bean
Lima bean is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 2g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lima bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients
  2. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.