Lima beans vs. Graham cracker — In-Depth Nutrition Comparison

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A recap on differences between lima beans and graham cracker

Lima beans have more fiber and potassium; however, graham cracker is higher in vitamin B3, manganese, vitamin B2, iron, phosphorus, vitamin K, and vitamin E.
Graham cracker covers your daily vitamin B3 needs 25% more than lima beans.
Graham cracker contains 3 times less potassium than lima beans. Lima beans contain 508mg of potassium, while graham cracker contains 170mg.
Lima beans have less sodium.
The glycemic index of graham cracker is higher.

Food varieties used in this article are Lima beans, large, mature seeds, cooked, boiled, without salt and Cookies, graham crackers, plain or honey (includes cinnamon).

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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.

Lima beans

Graham cracker

Contains more PotassiumPotassium	+198.8%
Contains more CopperCopper	+38.2%
Contains less SodiumSodium	-99.6%

Contains more CalciumCalcium	+352.9%
Contains more IronIron	+58.2%
Contains more PhosphorusPhosphorus	+66.7%
Contains more ManganeseManganese	+97.5%
Contains more SeleniumSelenium	+40%

~equal in Magnesium ~40mg

~equal in Zinc ~0.96mg

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.

Lima beans

Graham cracker

Contains more CholineCholine

+450.8%

Contains more Vitamin EVitamin E	+738.9%
Contains more Vitamin B1Vitamin B1	+64.6%
Contains more Vitamin B2Vitamin B2	+476.4%
Contains more Vitamin B3Vitamin B3	+954.4%
Contains more Vitamin KVitamin K	+615%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.42mg

~equal in Vitamin B6 ~0.156mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~91µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.171g	5.388g	35%
Vitamin B3	0.421mg	4.439mg	25%
Manganese	0.516mg	1.019mg	22%
Vitamin B2	0.055mg	0.317mg	20%
Sodium	2mg	459mg	20%
Starch		46.56g	19%
Carbs	20.88g	77.66g	19%
Iron	2.39mg	3.78mg	17%
Calories	115kcal	430kcal	16%
Fats	0.38g	10.6g	16%
Fiber	7g	3.4g	14%
Phosphorus	111mg	185mg	11%
Vitamin K	2µg	14.3µg	10%
Potassium	508mg	170mg	10%
Vitamin B1	0.161mg	0.265mg	9%
Vitamin E	0.18mg	1.51mg	9%
Saturated fat	0.089g	1.633g	7%
Copper	0.235mg	0.17mg	7%
Calcium	17mg	77mg	6%
Monounsaturated fat	0.034g	2.509g	6%
Choline	32.5mg	5.9mg	5%
Selenium	4.5µg	6.3µg	3%
Protein	7.8g	6.69g	2%
Folate	83µg	91µg	2%
Magnesium	43mg	40mg	1%
Fructose		0.99g	1%
Net carbs	13.88g	74.26g	N/A
Sugar	2.9g	24.85g	N/A
Zinc	0.95mg	0.96mg	0%
Vitamin B5	0.422mg	0.42mg	0%
Vitamin B6	0.161mg	0.156mg	0%
Trans fat	0g	0.055g	N/A
Tryptophan	0.092mg		0%
Threonine	0.337mg		0%
Isoleucine	0.411mg		0%
Leucine	0.673mg		0%
Lysine	0.523mg		0%
Methionine	0.099mg		0%
Phenylalanine	0.449mg		0%
Valine	0.469mg		0%
Histidine	0.238mg		0%
Omega-3 - ALA		0.599g	N/A
Omega-6 - Gamma-linoleic acid		0.024g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		4.735g	N/A