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  6. Quinoa vs. Lima beans

Quinoa vs. Lima beans — In-Depth Nutrition Comparison

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How are quinoa and lima beans different?

  • Quinoa is higher in phosphorus and polyunsaturated fat; however, lima beans are richer in fiber, iron, folate, and potassium.
  • Daily need coverage for fiber for lima beans is 17% higher.
  • Quinoa contains 6 times more polyunsaturated fat than lima beans. While quinoa contains 1.078g of polyunsaturated fat, lima beans contain only 0.171g.
  • Quinoa has less sugar.
  • Lima beans have a lower glycemic index (32) than quinoa (53).

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

Infographic

Quinoa vs Lima beans 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.
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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%
Contains more MagnesiumMagnesium +48.8%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +36.9%
Contains more ManganeseManganese +22.3%
Contains more PotassiumPotassium +195.3%
Contains more IronIron +60.4%
Contains more CopperCopper +22.4%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +60.7%
~equal in Calcium ~17mg

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.
Quinoa
Quinoa
2
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.6%
Contains more CholineCholine +41.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.421mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Lima beans DV% diff.
Fiber 2.8g 7g 17%
Iron 1.49mg 2.39mg 11%
Folate 42µg 83µg 10%
Potassium 172mg 508mg 10%
Vitamin B5 0.422mg 8%
Starch 17.63g 7%
Protein 4.4g 7.8g 7%
Polyunsaturated fat 1.078g 0.171g 6%
Phosphorus 152mg 111mg 6%
Vitamin B1 0.107mg 0.161mg 5%
Manganese 0.631mg 0.516mg 5%
Copper 0.192mg 0.235mg 5%
Magnesium 64mg 43mg 5%
Vitamin B2 0.11mg 0.055mg 4%
Vitamin B6 0.123mg 0.161mg 3%
Vitamin E 0.63mg 0.18mg 3%
Selenium 2.8µg 4.5µg 3%
Choline 23mg 32.5mg 2%
Fats 1.92g 0.38g 2%
Vitamin K 0µg 2µg 2%
Zinc 1.09mg 0.95mg 1%
Saturated fat 0.231g 0.089g 1%
Monounsaturated fat 0.528g 0.034g 1%
Calories 120kcal 115kcal 0%
Carbs 21.3g 20.88g 0%
Net carbs 18.5g 13.88g N/A
Calcium 17mg 17mg 0%
Sugar 0.87g 2.9g N/A
Sodium 7mg 2mg 0%
Vitamin B3 0.412mg 0.421mg 0%
Tryptophan 0.052mg 0.092mg 0%
Threonine 0.131mg 0.337mg 0%
Isoleucine 0.157mg 0.411mg 0%
Leucine 0.261mg 0.673mg 0%
Lysine 0.239mg 0.523mg 0%
Methionine 0.096mg 0.099mg 0%
Phenylalanine 0.185mg 0.449mg 0%
Valine 0.185mg 0.469mg 0%
Histidine 0.127mg 0.238mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more FatsFats +405.3%
Contains more ProteinProtein +77.3%
Contains more OtherOther +49.4%
~equal in Carbs ~20.88g
~equal in Water ~69.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +1452.9%
Contains more Poly. FatPolyunsaturated fat +530.4%
Contains less Sat. FatSaturated fat -61.5%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.