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  6. Lima beans vs. Flour

Lima beans vs. Flour — In-Depth Nutrition Comparison

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Summary of differences between lima beans and flour

  • Lima beans have more fiber, potassium, and copper, while flour has more selenium, vitamin B1, vitamin B3, vitamin B2, iron, folate, and carbs.
  • Flour covers your daily need for selenium 53% more than lima beans.
  • Lima beans contain 5 times more potassium than flour. While lima beans contain 508mg of potassium, flour contains only 107mg.
  • Lima beans have a lower glycemic index. The glycemic index of lima beans is 32, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Lima beans, large, mature seeds, cooked, boiled, without salt and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Lima beans vs Flour infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +95.5%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +374.8%
Contains more CopperCopper +63.2%
Contains more ZincZinc +35.7%
Contains more IronIron +94.1%
Contains more ManganeseManganese +32.2%
Contains more SeleniumSelenium +653.3%
~equal in Phosphorus ~108mg
~equal in Sodium ~2mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.6% 40% 13% 7.9% 25% 37% 0% 5% 62%
Flour
Flour
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B6Vitamin B6 +265.9%
Contains more Vitamin KVitamin K +566.7%
Contains more Vitamin B1Vitamin B1 +387.6%
Contains more Vitamin B2Vitamin B2 +798.2%
Contains more Vitamin B3Vitamin B3 +1302.4%
Contains more FolateFolate +120.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Flour DV% diff.
Selenium 4.5µg 33.9µg 53%
Vitamin B1 0.161mg 0.785mg 52%
Vitamin B2 0.055mg 0.494mg 34%
Vitamin B3 0.421mg 5.904mg 34%
Iron 2.39mg 4.64mg 28%
Folate 83µg 183µg 25%
Carbs 20.88g 76.31g 18%
Fiber 7g 2.7g 17%
Calories 115kcal 364kcal 12%
Potassium 508mg 107mg 12%
Copper 0.235mg 0.144mg 10%
Vitamin B6 0.161mg 0.044mg 9%
Manganese 0.516mg 0.682mg 7%
Protein 7.8g 10.33g 5%
Magnesium 43mg 22mg 5%
Choline 32.5mg 10.4mg 4%
Zinc 0.95mg 0.7mg 2%
Polyunsaturated fat 0.171g 0.413g 2%
Fats 0.38g 0.98g 1%
Vitamin E 0.18mg 0.06mg 1%
Vitamin K 2µg 0.3µg 1%
Protein per 100 calories 6.8g 2.8g N/A
Calories per 10 g protein 147kcal 352kcal N/A
Weight per 100 calories 87g 27g N/A
Net carbs 13.88g 73.61g N/A
Calcium 17mg 15mg 0%
Sugar 2.9g 0.27g N/A
Phosphorus 111mg 108mg 0%
Sodium 2mg 2mg 0%
Vitamin B5 0.422mg 0.438mg 0%
Saturated fat 0.089g 0.155g 0%
Monounsaturated fat 0.034g 0.087g 0%
Tryptophan 0.092mg 0.127mg 0%
Threonine 0.337mg 0.281mg 0%
Isoleucine 0.411mg 0.357mg 0%
Leucine 0.673mg 0.71mg 0%
Lysine 0.523mg 0.228mg 0%
Methionine 0.099mg 0.183mg 0%
Phenylalanine 0.449mg 0.52mg 0%
Valine 0.469mg 0.415mg 0%
Histidine 0.238mg 0.23mg 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
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more WaterWater +485.5%
Contains more ProteinProtein +32.4%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +265.5%

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
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains less Sat. FatSaturated fat -42.6%
Contains more Mono. FatMonounsaturated fat +155.9%
Contains more Poly. FatPolyunsaturated fat +141.5%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.