Lima beans vs. Wafer — In-Depth Nutrition Comparison

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How are lima beans and wafer different?

Lima beans are higher in fiber, folate, potassium, and vitamin B6; however, wafer is richer in copper, iron, vitamin B2, and vitamin B3.
Daily need coverage for copper for wafer is 25% higher.
Lima beans contain 3 times more vitamin B6 than wafer. While lima beans contain 0.161mg of vitamin B6, wafer contains only 0.051mg.
Lima beans have less saturated fat.
Lima beans have a lower glycemic index (32) than wafer (61).

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

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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

Wafer

Contains more PotassiumPotassium	+141.9%
Contains less SodiumSodium	-99.7%

Contains more MagnesiumMagnesium	+23.3%
Contains more CalciumCalcium	+82.4%
Contains more IronIron	+67.8%
Contains more CopperCopper	+97%
Contains more ZincZinc	+14.7%
Contains more PhosphorusPhosphorus	+18.9%
Contains more ManganeseManganese	+34.9%
Contains more SeleniumSelenium	+26.7%

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

Wafer

Contains more Vitamin B6Vitamin B6	+215.7%
Contains more FolateFolate	+76.6%
Contains more CholineCholine	+127.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+300%
Contains more Vitamin B1Vitamin B1	+26.1%
Contains more Vitamin B2Vitamin B2	+383.6%
Contains more Vitamin B3Vitamin B3	+578.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+20%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.381mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.171g	4.153g	27%
Sodium	2mg	580mg	25%
Copper	0.235mg	0.463mg	25%
Fats	0.38g	14.2g	21%
Iron	2.39mg	4.01mg	20%
Saturated fat	0.089g	4.241g	19%
Carbs	20.88g	72.7g	17%
Calories	115kcal	433kcal	16%
Vitamin B2	0.055mg	0.266mg	16%
Vitamin B3	0.421mg	2.858mg	15%
Fiber	7g	3.4g	14%
Monounsaturated fat	0.034g	4.865g	12%
Folate	83µg	47µg	9%
Potassium	508mg	210mg	9%
Manganese	0.516mg	0.696mg	8%
Vitamin B6	0.161mg	0.051mg	8%
Vitamin B12	0µg	0.09µg	4%
Vitamin B1	0.161mg	0.203mg	4%
Vitamin E	0.18mg	0.72mg	4%
Caffeine	0mg	10mg	3%
Phosphorus	111mg	132mg	3%
Choline	32.5mg	14.3mg	3%
Selenium	4.5µg	5.7µg	2%
Magnesium	43mg	53mg	2%
Protein	7.8g	6.6g	2%
Vitamin B5	0.422mg	0.381mg	1%
Calcium	17mg	31mg	1%
Zinc	0.95mg	1.09mg	1%
Cholesterol	0mg	2mg	1%
Net carbs	13.88g	69.3g	N/A
Sugar	2.9g	37.43g	N/A
Vitamin A	0µg	3µg	0%
Vitamin K	2µg	2.4µg	0%
Tryptophan	0.092mg	0.096mg	0%
Threonine	0.337mg	0.22mg	0%
Isoleucine	0.411mg	0.261mg	0%
Leucine	0.673mg	0.447mg	0%
Lysine	0.523mg	0.281mg	0%
Methionine	0.099mg	0.105mg	0%
Phenylalanine	0.449mg	0.308mg	0%
Valine	0.469mg	0.323mg	0%
Histidine	0.238mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A