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  6. Wafer vs. Lima beans

Wafer vs. Lima beans — In-Depth Nutrition Comparison

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How are wafer and lima beans different?

  • Wafer is higher in copper, iron, vitamin B2, and vitamin B3; however, lima beans are richer in fiber, folate, potassium, and vitamin B6.
  • Daily need coverage for copper for wafer is 25% higher.
  • Wafer contains 290 times more sodium than lima beans. While wafer contains 580mg of sodium, lima beans contain only 2mg.
  • Lima beans have a lower glycemic index (32) than wafer (61).

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

Infographic

Wafer 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.
Wafer
Wafer
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +23.3%
Contains more CalciumCalcium +82.4%
Contains more IronIron +67.8%
Contains more CopperCopper +97%
Contains more ZincZinc +14.7%
Contains more PhosphorusPhosphorus +18.9%
Contains more ManganeseManganese +34.9%
Contains more SeleniumSelenium +26.7%
Contains more PotassiumPotassium +141.9%
Contains less SodiumSodium -99.7%

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.
Wafer
Wafer
7
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin B2Vitamin B2 +383.6%
Contains more Vitamin B3Vitamin B3 +578.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more Vitamin B6Vitamin B6 +215.7%
Contains more FolateFolate +76.6%
Contains more CholineCholine +127.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Lima beans DV% diff.
Polyunsaturated fat 4.153g 0.171g 27%
Sodium 580mg 2mg 25%
Copper 0.463mg 0.235mg 25%
Fats 14.2g 0.38g 21%
Iron 4.01mg 2.39mg 20%
Saturated fat 4.241g 0.089g 19%
Carbs 72.7g 20.88g 17%
Calories 433kcal 115kcal 16%
Vitamin B2 0.266mg 0.055mg 16%
Vitamin B3 2.858mg 0.421mg 15%
Fiber 3.4g 7g 14%
Monounsaturated fat 4.865g 0.034g 12%
Folate 47µg 83µg 9%
Potassium 210mg 508mg 9%
Manganese 0.696mg 0.516mg 8%
Vitamin B6 0.051mg 0.161mg 8%
Vitamin B12 0.09µg 0µg 4%
Vitamin B1 0.203mg 0.161mg 4%
Vitamin E 0.72mg 0.18mg 4%
Caffeine 10mg 0mg 3%
Phosphorus 132mg 111mg 3%
Choline 14.3mg 32.5mg 3%
Selenium 5.7µg 4.5µg 2%
Magnesium 53mg 43mg 2%
Protein 6.6g 7.8g 2%
Vitamin B5 0.381mg 0.422mg 1%
Calcium 31mg 17mg 1%
Zinc 1.09mg 0.95mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 13.88g N/A
Sugar 37.43g 2.9g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 2.4µg 2µg 0%
Tryptophan 0.096mg 0.092mg 0%
Threonine 0.22mg 0.337mg 0%
Isoleucine 0.261mg 0.411mg 0%
Leucine 0.447mg 0.673mg 0%
Lysine 0.281mg 0.523mg 0%
Methionine 0.105mg 0.099mg 0%
Phenylalanine 0.308mg 0.449mg 0%
Valine 0.323mg 0.469mg 0%
Histidine 0.128mg 0.238mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +3636.8%
Contains more CarbsCarbs +248.2%
Contains more OtherOther +73.9%
Contains more ProteinProtein +18.2%
Contains more WaterWater +1450.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 +14208.8%
Contains more Poly. FatPolyunsaturated fat +2328.7%
Contains less Sat. FatSaturated fat -97.9%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.