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Lima bean vs. Bulgur — In-Depth Nutrition Comparison

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A recap on differences between Lima bean and Bulgur

  • Bulgur has less Iron, Copper, Folate, Potassium, Phosphorus, Fiber, Vitamin B1, Selenium, and Vitamin B6.
  • Lima bean covers your daily Iron needs 18% more than Bulgur.
  • Bulgur contains 8 times less Selenium than Lima bean. Lima bean contains 4.5µg of Selenium, while Bulgur contains 0.6µg.

Food varieties used in this article are Lima beans, large, mature seeds, cooked, boiled, without salt and Bulgur, cooked.

Infographic

Lima bean vs Bulgur 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.
Contains more Calcium +70%
Contains more Iron +149%
Contains more Magnesium +34.4%
Contains more Phosphorus +177.5%
Contains more Potassium +647.1%
Contains less Sodium -60%
Contains more Zinc +66.7%
Contains more Copper +213.3%
Contains more Selenium +650%
Contains more Manganese +18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 90% 31% 48% 45% 1% 26% 79% 68% 25%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 36% 23% 18% 6% 1% 16% 25% 80% 4%
Contains more Calcium +70%
Contains more Iron +149%
Contains more Magnesium +34.4%
Contains more Phosphorus +177.5%
Contains more Potassium +647.1%
Contains less Sodium -60%
Contains more Zinc +66.7%
Contains more Copper +213.3%
Contains more Selenium +650%
Contains more Manganese +18%

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.
:
2
Bulgur
Contains more Vitamin E +1700%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +96.4%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +94%
Contains more Folate +361.1%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +137.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 41% 13% 8% 26% 38% 63% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 15% 7% 19% 21% 20% 14% 0% 2%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +96.4%
Contains more Vitamin B5 +22.7%
Contains more Vitamin B6 +94%
Contains more Folate +361.1%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +153.2%
Contains more Fats +58.3%
Contains more Carbs +12.4%
Contains more Other +238.2%
Contains more Water +11.4%
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
3% 19% 78%
Protein: 3.08 g
Fats: 0.24 g
Carbs: 18.58 g
Water: 77.76 g
Other: 0.34 g
Contains more Protein +153.2%
Contains more Fats +58.3%
Contains more Carbs +12.4%
Contains more Other +238.2%
Contains more Water +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +74.5%
Contains less Saturated Fat -52.8%
Equal in Monounsaturated Fat - 0.031
30% 12% 58%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.171 g
25% 18% 57%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.098 g
Contains more Polyunsaturated fat +74.5%
Contains less Saturated Fat -52.8%
Equal in Monounsaturated Fat - 0.031

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 Bulgur
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lima bean Bulgur Opinion
Net carbs 13.88g 14.08g Bulgur
Protein 7.8g 3.08g Lima bean
Fats 0.38g 0.24g Lima bean
Carbs 20.88g 18.58g Lima bean
Calories 115kcal 83kcal Lima bean
Sugar 2.9g 0.1g Bulgur
Fiber 7g 4.5g Lima bean
Calcium 17mg 10mg Lima bean
Iron 2.39mg 0.96mg Lima bean
Magnesium 43mg 32mg Lima bean
Phosphorus 111mg 40mg Lima bean
Potassium 508mg 68mg Lima bean
Sodium 2mg 5mg Lima bean
Zinc 0.95mg 0.57mg Lima bean
Copper 0.235mg 0.075mg Lima bean
Manganese 0.516mg 0.609mg Bulgur
Selenium 4.5µg 0.6µg Lima bean
Vitamin A 0IU 2IU Bulgur
Vitamin E 0.18mg 0.01mg Lima bean
Vitamin B1 0.161mg 0.057mg Lima bean
Vitamin B2 0.055mg 0.028mg Lima bean
Vitamin B3 0.421mg 1mg Bulgur
Vitamin B5 0.422mg 0.344mg Lima bean
Vitamin B6 0.161mg 0.083mg Lima bean
Folate 83µg 18µg Lima bean
Vitamin K 2µg 0.5µg Lima bean
Tryptophan 0.092mg 0.048mg Lima bean
Threonine 0.337mg 0.089mg Lima bean
Isoleucine 0.411mg 0.114mg Lima bean
Leucine 0.673mg 0.208mg Lima bean
Lysine 0.523mg 0.085mg Lima bean
Methionine 0.099mg 0.048mg Lima bean
Phenylalanine 0.449mg 0.145mg Lima bean
Valine 0.469mg 0.139mg Lima bean
Histidine 0.238mg 0.071mg Lima bean
Saturated Fat 0.089g 0.042g Bulgur
Monounsaturated Fat 0.034g 0.031g Lima bean
Polyunsaturated fat 0.171g 0.098g Lima bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lima bean Bulgur
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Bulgur
Minerals Daily Need Coverage Score
41%
Lima bean
21%
Bulgur

Comparison summary

Which food contains less Sodium?
Lima bean
Lima bean contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Lima bean
Lima bean is lower in glycemic index (difference - 15)
Which food is cheaper?
Lima bean
Lima bean is cheaper (difference - $0.8)
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?
Bulgur
Bulgur is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Bulgur
Bulgur is lower in Saturated Fat (difference - 0.047g)
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. Bulgur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170287/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.