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  6. Lima beans vs. Quinoa

Lima beans vs. Quinoa — In-Depth Nutrition Comparison

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How are lima beans and quinoa different?

  • Lima beans are higher in fiber, iron, folate, and potassium; however, quinoa is richer in phosphorus and polyunsaturated fat.
  • Daily need coverage for fiber for lima beans is 17% higher.
  • Lima beans contain 3 times more sugar than quinoa. While lima beans contain 2.9g of sugar, quinoa contains only 0.87g.
  • Lima beans have a lower glycemic index (32) than quinoa (53).

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

Infographic

Lima beans vs Quinoa 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%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more PotassiumPotassium +195.3%
Contains more IronIron +60.4%
Contains more CopperCopper +22.4%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +60.7%
Contains more MagnesiumMagnesium +48.8%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +36.9%
Contains more ManganeseManganese +22.3%
~equal in Calcium ~17mg

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%
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.6%
Contains more CholineCholine +41.3%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B2Vitamin B2 +100%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Quinoa DV% diff.
Fiber 7g 2.8g 17%
Iron 2.39mg 1.49mg 11%
Folate 83µg 42µg 10%
Potassium 508mg 172mg 10%
Vitamin B5 0.422mg 8%
Starch 17.63g 7%
Protein 7.8g 4.4g 7%
Polyunsaturated fat 0.171g 1.078g 6%
Phosphorus 111mg 152mg 6%
Vitamin B1 0.161mg 0.107mg 5%
Manganese 0.516mg 0.631mg 5%
Copper 0.235mg 0.192mg 5%
Magnesium 43mg 64mg 5%
Vitamin B2 0.055mg 0.11mg 4%
Vitamin B6 0.161mg 0.123mg 3%
Vitamin E 0.18mg 0.63mg 3%
Selenium 4.5µg 2.8µg 3%
Choline 32.5mg 23mg 2%
Fats 0.38g 1.92g 2%
Vitamin K 2µg 0µg 2%
Zinc 0.95mg 1.09mg 1%
Saturated fat 0.089g 0.231g 1%
Monounsaturated fat 0.034g 0.528g 1%
Calories 115kcal 120kcal 0%
Carbs 20.88g 21.3g 0%
Net carbs 13.88g 18.5g N/A
Calcium 17mg 17mg 0%
Sugar 2.9g 0.87g N/A
Sodium 2mg 7mg 0%
Vitamin B3 0.421mg 0.412mg 0%
Tryptophan 0.092mg 0.052mg 0%
Threonine 0.337mg 0.131mg 0%
Isoleucine 0.411mg 0.157mg 0%
Leucine 0.673mg 0.261mg 0%
Lysine 0.523mg 0.239mg 0%
Methionine 0.099mg 0.096mg 0%
Phenylalanine 0.449mg 0.185mg 0%
Valine 0.469mg 0.185mg 0%
Histidine 0.238mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +77.3%
Contains more OtherOther +49.4%
Contains more FatsFats +405.3%
~equal in Carbs ~21.3g
~equal in Water ~71.61g

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +1452.9%
Contains more Poly. FatPolyunsaturated fat +530.4%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.