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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).

Infographic

Lima beans vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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.
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% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +16.6%
Contains more WaterWater +1958.7%
Contains more FatsFats +2689.5%
Contains more CarbsCarbs +271.9%
Contains more OtherOther +44.3%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +7279.4%
Contains more Poly. FatPolyunsaturated fat +3050.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lima beans Graham cracker 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lima beans Graham cracker
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 beans
32%
Graham cracker
Minerals Daily Need Coverage Score
41%
Lima beans
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Lima beans
Lima beans is lower in Sugar (difference - 21.95g)
Which food contains less Sodium?
Lima beans
Lima beans contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Lima beans
Lima beans is lower in Saturated fat (difference - 1.544g)
Which food is lower in glycemic index?
Lima beans
Lima beans is lower in glycemic index (difference - 42)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $1.2)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.