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  6. Lima beans vs. Cassava

Lima beans vs. Cassava — In-Depth Nutrition Comparison

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What are the main differences between lima beans and cassava?

  • Lima beans are richer in iron, fiber, copper, folate, phosphorus, potassium, selenium, vitamin B5, and vitamin B1, yet cassava is richer in vitamin C.
  • Lima beans' daily need coverage for iron is 27% higher.
  • Lima beans have 6 times more selenium than cassava. Lima beans have 4.5µg of selenium, while cassava has 0.7µg.
  • Lima beans have a lower glycemic index than cassava.

We used Lima beans, large, mature seeds, cooked, boiled, without salt and Cassava, raw types in this comparison.

Infographic

Lima beans vs Cassava infographic
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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 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +104.8%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +785.2%
Contains more CopperCopper +135%
Contains more ZincZinc +179.4%
Contains more PhosphorusPhosphorus +311.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +34.4%
Contains more SeleniumSelenium +542.9%
~equal in Calcium ~16mg

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B1Vitamin B1 +85.1%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B5Vitamin B5 +294.4%
Contains more Vitamin B6Vitamin B6 +83%
Contains more FolateFolate +207.4%
Contains more CholineCholine +37.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +102.9%
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Lima beans Cassava DV% diff.
Iron 2.39mg 0.27mg 27%
Vitamin C 0mg 20.6mg 23%
Fiber 7g 1.8g 21%
Copper 0.235mg 0.1mg 15%
Folate 83µg 27µg 14%
Protein 7.8g 1.36g 13%
Phosphorus 111mg 27mg 12%
Selenium 4.5µg 0.7µg 7%
Potassium 508mg 271mg 7%
Manganese 0.516mg 0.384mg 6%
Vitamin B5 0.422mg 0.107mg 6%
Vitamin B6 0.161mg 0.088mg 6%
Zinc 0.95mg 0.34mg 6%
Carbs 20.88g 38.06g 6%
Vitamin B1 0.161mg 0.087mg 6%
Magnesium 43mg 21mg 5%
Vitamin B3 0.421mg 0.854mg 3%
Choline 32.5mg 23.7mg 2%
Calories 115kcal 160kcal 2%
Polyunsaturated fat 0.171g 0.048g 1%
Vitamin B2 0.055mg 0.048mg 1%
Sodium 2mg 14mg 1%
Fats 0.38g 0.28g 0%
Net carbs 13.88g 36.26g N/A
Calcium 17mg 16mg 0%
Sugar 2.9g 1.7g N/A
Vitamin E 0.18mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 2µg 1.9µg 0%
Saturated fat 0.089g 0.074g 0%
Monounsaturated fat 0.034g 0.075g 0%
Tryptophan 0.092mg 0.019mg 0%
Threonine 0.337mg 0.028mg 0%
Isoleucine 0.411mg 0.027mg 0%
Leucine 0.673mg 0.039mg 0%
Lysine 0.523mg 0.044mg 0%
Methionine 0.099mg 0.011mg 0%
Phenylalanine 0.449mg 0.026mg 0%
Valine 0.469mg 0.035mg 0%
Histidine 0.238mg 0.02mg 0%

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
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +473.5%
Contains more FatsFats +35.7%
Contains more WaterWater +16.9%
Contains more OtherOther +85.5%
Contains more CarbsCarbs +82.3%

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
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Poly. FatPolyunsaturated fat +256.3%
Contains less Sat. FatSaturated fat -16.9%
Contains more Mono. FatMonounsaturated fat +120.6%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.