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  6. Lima beans vs. Yogurt

Lima beans vs. Yogurt — In-Depth Nutrition Comparison

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How are lima beans and yogurt different?

  • Lima beans are richer in iron, fiber, copper, manganese, folate, vitamin B1, and potassium, while yogurt is higher in vitamin B12, vitamin B2, and selenium.
  • Yogurt covers your daily need for vitamin B12, 31% more than lima beans.
  • Lima beans have a higher glycemic index (32) than yogurt (19).

Lima beans, large, mature seeds, cooked, boiled, without salt and Yogurt, Greek, plain, nonfat types were used in this article.

Infographic

Lima beans vs Yogurt infographic
Infographic link

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%
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +290.9%
Contains more PotassiumPotassium +260.3%
Contains more IronIron +3314.3%
Contains more CopperCopper +1282.4%
Contains more ZincZinc +82.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +5633.3%
Contains more CalciumCalcium +547.1%
Contains more PhosphorusPhosphorus +21.6%
Contains more SeleniumSelenium +115.6%

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%
Yogurt
Yogurt
3
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B3Vitamin B3 +102.4%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +115.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +405.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Iron 2.39mg 0.07mg 29%
Fiber 7g 0g 28%
Copper 0.235mg 0.017mg 24%
Manganese 0.516mg 0.009mg 22%
Folate 83µg 7µg 19%
Vitamin B2 0.055mg 0.278mg 17%
Vitamin B1 0.161mg 0.023mg 12%
Potassium 508mg 141mg 11%
Selenium 4.5µg 9.7µg 9%
Calcium 17mg 110mg 9%
Magnesium 43mg 11mg 8%
Vitamin B6 0.161mg 0.063mg 8%
Carbs 20.88g 3.6g 6%
Protein 7.8g 10.19g 5%
Zinc 0.95mg 0.52mg 4%
Phosphorus 111mg 135mg 3%
Choline 32.5mg 15.1mg 3%
Calories 115kcal 59kcal 3%
Vitamin K 2µg 0µg 2%
Vitamin B5 0.422mg 0.331mg 2%
Cholesterol 0mg 5mg 2%
Polyunsaturated fat 0.171g 0.012g 1%
Vitamin B3 0.421mg 0.208mg 1%
Vitamin E 0.18mg 0.01mg 1%
Sodium 2mg 36mg 1%
Fats 0.38g 0.39g 0%
Net carbs 13.88g 3.6g N/A
Sugar 2.9g 3.24g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.089g 0.117g 0%
Monounsaturated fat 0.034g 0.053g 0%
Tryptophan 0.092mg 0%
Threonine 0.337mg 0%
Isoleucine 0.411mg 0%
Leucine 0.673mg 0%
Lysine 0.523mg 0%
Methionine 0.099mg 0%
Phenylalanine 0.449mg 0%
Valine 0.469mg 0%
Histidine 0.238mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 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
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +480%
Contains more OtherOther +59.7%
Contains more ProteinProtein +30.6%
Contains more WaterWater +21.9%
~equal in Fats ~0.39g

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
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -23.9%
Contains more Poly. FatPolyunsaturated fat +1325%
Contains more Mono. FatMonounsaturated fat +55.9%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.