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  6. Lima beans vs. Watercress

Lima beans vs. Watercress — In-Depth Nutrition Comparison

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Summary of differences between lima beans and watercress

  • Lima beans have more iron, fiber, folate, copper, manganese, and zinc, while watercress has more vitamin K, vitamin A, vitamin C, and calcium.
  • Watercress covers your daily need for vitamin K, 207% more than lima beans.
  • Lima beans contain 14 times more fiber than watercress. While lima beans contain 7g of fiber, watercress contains only 0.5g.

These are the specific foods used in this comparison Lima beans, large, mature seeds, cooked, boiled, without salt and Watercress, raw.

Infographic

Lima beans vs Watercress 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% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +104.8%
Contains more PotassiumPotassium +53.9%
Contains more IronIron +1095%
Contains more CopperCopper +205.2%
Contains more ZincZinc +763.6%
Contains more PhosphorusPhosphorus +85%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +111.5%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +605.9%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +78.9%
Contains more Vitamin B3Vitamin B3 +110.5%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +24.8%
Contains more FolateFolate +822.2%
Contains more CholineCholine +261.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +455.6%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin KVitamin K +12400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Watercress DV% diff.
Vitamin K 2µg 250µg 207%
Vitamin C 0mg 43mg 48%
Iron 2.39mg 0.2mg 27%
Fiber 7g 0.5g 26%
Folate 83µg 9µg 19%
Vitamin A 0µg 160µg 18%
Copper 0.235mg 0.077mg 18%
Manganese 0.516mg 0.244mg 12%
Protein 7.8g 2.3g 11%
Calcium 17mg 120mg 10%
Zinc 0.95mg 0.11mg 8%
Carbs 20.88g 1.29g 7%
Selenium 4.5µg 0.9µg 7%
Phosphorus 111mg 60mg 7%
Vitamin B1 0.161mg 0.09mg 6%
Vitamin B2 0.055mg 0.12mg 5%
Calories 115kcal 11kcal 5%
Vitamin E 0.18mg 1mg 5%
Potassium 508mg 330mg 5%
Magnesium 43mg 21mg 5%
Choline 32.5mg 9mg 4%
Vitamin B5 0.422mg 0.31mg 2%
Vitamin B6 0.161mg 0.129mg 2%
Sodium 2mg 41mg 2%
Polyunsaturated fat 0.171g 0.035g 1%
Vitamin B3 0.421mg 0.2mg 1%
Fats 0.38g 0.1g 0%
Net carbs 13.88g 0.79g N/A
Sugar 2.9g 0.2g N/A
Saturated fat 0.089g 0.027g 0%
Monounsaturated fat 0.034g 0.008g 0%
Tryptophan 0.092mg 0.03mg 0%
Threonine 0.337mg 0.133mg 0%
Isoleucine 0.411mg 0.093mg 0%
Leucine 0.673mg 0.166mg 0%
Lysine 0.523mg 0.134mg 0%
Methionine 0.099mg 0.02mg 0%
Phenylalanine 0.449mg 0.114mg 0%
Valine 0.469mg 0.137mg 0%
Histidine 0.238mg 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +239.1%
Contains more FatsFats +280%
Contains more CarbsCarbs +1518.6%
Contains more WaterWater +36.3%
~equal in Other ~1.2g

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +325%
Contains more Poly. FatPolyunsaturated fat +388.6%
Contains less Sat. FatSaturated fat -69.7%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.