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  6. Waffle vs. Lima beans

Waffle vs. Lima beans — In-Depth Nutrition Comparison

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How are waffle and lima beans different?

  • Waffle is higher in selenium, calcium, vitamin B2, phosphorus, and vitamin B12; however, lima beans are richer in copper and manganese.
  • Daily need coverage for selenium for waffle is 76% higher.
  • Lima beans have a lower glycemic index (32) than waffle (76).

Waffles, plain, prepared from recipe and Lima beans, large, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Waffle 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.
Waffle
Waffle
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
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 CalciumCalcium +1400%
Contains more PhosphorusPhosphorus +71.2%
Contains more SeleniumSelenium +926.7%
Contains more MagnesiumMagnesium +126.3%
Contains more PotassiumPotassium +219.5%
Contains more CopperCopper +279%
Contains more ZincZinc +39.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +94.7%
~equal in Iron ~2.39mg

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.
Waffle
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B2Vitamin B2 +530.9%
Contains more Vitamin B3Vitamin B3 +392.4%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more FolateFolate +80.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Lima beans DV% diff.
Selenium 46.2µg 4.5µg 76%
Polyunsaturated fat 6.785g 0.171g 44%
Fiber 7g 28%
Calcium 255mg 17mg 24%
Cholesterol 69mg 0mg 23%
Sodium 511mg 2mg 22%
Vitamin B2 0.347mg 0.055mg 22%
Fats 14.1g 0.38g 21%
Copper 0.062mg 0.235mg 19%
Saturated fat 2.866g 0.089g 13%
Manganese 0.265mg 0.516mg 11%
Phosphorus 190mg 111mg 11%
Vitamin B12 0.25µg 0µg 10%
Vitamin B3 2.073mg 0.421mg 10%
Potassium 159mg 508mg 10%
Folate 46µg 83µg 9%
Monounsaturated fat 3.521g 0.034g 9%
Vitamin B1 0.263mg 0.161mg 9%
Calories 291kcal 115kcal 9%
Vitamin B6 0.056mg 0.161mg 8%
Vitamin A 65µg 0µg 7%
Magnesium 19mg 43mg 6%
Choline 32.5mg 6%
Carbs 32.9g 20.88g 4%
Zinc 0.68mg 0.95mg 2%
Vitamin K 2µg 2%
Vitamin E 0.18mg 1%
Vitamin B5 0.485mg 0.422mg 1%
Iron 2.31mg 2.39mg 1%
Protein 7.9g 7.8g 0%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 13.88g N/A
Sugar 2.9g N/A
Tryptophan 0.099mg 0.092mg 0%
Threonine 0.289mg 0.337mg 0%
Isoleucine 0.362mg 0.411mg 0%
Leucine 0.63mg 0.673mg 0%
Lysine 0.384mg 0.523mg 0%
Methionine 0.179mg 0.099mg 0%
Phenylalanine 0.395mg 0.449mg 0%
Valine 0.409mg 0.469mg 0%
Histidine 0.187mg 0.238mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 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 +3610.5%
Contains more CarbsCarbs +57.6%
Contains more OtherOther +169.6%
Contains more WaterWater +66.2%
~equal in Protein ~7.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 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 +10255.9%
Contains more Poly. FatPolyunsaturated fat +3867.8%
Contains less Sat. FatSaturated fat -96.9%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.