Lima beans vs. Wheat — In-Depth Nutrition Comparison

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Differences between lima beans and wheat

Lima beans have more folate, fiber, potassium, iron, vitamin B6, and vitamin B1, while wheat has more selenium, manganese, vitamin B3, and zinc.
Wheat's daily need coverage for selenium is 50% higher.
Wheat contains 8 times less folate than lima beans. Lima beans contain 83µg of folate, while wheat contains 11µg.
Lima beans have a lower glycemic index. The glycemic index of lima beans is 32, while the glycemic index of wheat is 50.

The food types used in this comparison are Lima beans, large, mature seeds, cooked, boiled, without salt and Wheat, KAMUT khorasan, cooked.

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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

Wheat

Contains more CalciumCalcium	+88.9%
Contains more PotassiumPotassium	+209.8%
Contains more IronIron	+35.8%
Contains more CopperCopper	+13.5%
Contains less SodiumSodium	-75%

Contains more MagnesiumMagnesium	+11.6%
Contains more ZincZinc	+93.7%
Contains more PhosphorusPhosphorus	+32.4%
Contains more ManganeseManganese	+99.6%
Contains more SeleniumSelenium	+608.9%

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.

Lima beans

Wheat

Contains more Vitamin B1Vitamin B1	+69.5%
Contains more Vitamin B2Vitamin B2	+83.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+130%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+654.5%
Contains more CholineCholine	+∞%

Contains more Vitamin EVitamin E	+33.3%
Contains more Vitamin B3Vitamin B3	+447.5%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	4.5µg	31.9µg	50%
Manganese	0.516mg	1.03mg	22%
Folate	83µg	11µg	18%
Vitamin B3	0.421mg	2.305mg	12%
Fiber	7g	4.3g	11%
Potassium	508mg	164mg	10%
Zinc	0.95mg	1.84mg	8%
Vitamin B5	0.422mg		8%
Iron	2.39mg	1.76mg	8%
Vitamin B6	0.161mg	0.07mg	7%
Vitamin B1	0.161mg	0.095mg	6%
Choline	32.5mg		6%
Phosphorus	111mg	147mg	5%
Protein	7.8g	5.71g	4%
Copper	0.235mg	0.207mg	3%
Vitamin K	2µg		2%
Carbs	20.88g	27.6g	2%
Vitamin B2	0.055mg	0.03mg	2%
Calories	115kcal	132kcal	1%
Calcium	17mg	9mg	1%
Magnesium	43mg	48mg	1%
Fats	0.38g	0.83g	1%
Net carbs	13.88g	23.3g	N/A
Sugar	2.9g	3.07g	N/A
Sodium	2mg	8mg	0%
Vitamin E	0.18mg	0.24mg	0%
Trans fat	0g	0.002g	N/A
Saturated fat	0.089g	0.077g	0%
Monounsaturated fat	0.034g	0.084g	0%
Polyunsaturated fat	0.171g	0.243g	0%
Tryptophan	0.092mg	0.051mg	0%
Threonine	0.337mg	0.172mg	0%
Isoleucine	0.411mg	0.22mg	0%
Leucine	0.673mg	0.432mg	0%
Lysine	0.523mg	0.161mg	0%
Methionine	0.099mg	0.097mg	0%
Phenylalanine	0.449mg	0.3mg	0%
Valine	0.469mg	0.267mg	0%
Histidine	0.238mg	0.147mg	0%