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  6. Walnut oil vs. Lima beans

Walnut oil vs. Lima beans — In-Depth Nutrition Comparison

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Significant differences between walnut oil and lima beans

  • Walnut oil has more vitamin K; however, lima beans are richer in iron, fiber, copper, folate, phosphorus, potassium, vitamin B1, and vitamin B6.
  • Walnut oil covers your daily saturated fat needs 45% more than lima beans.
  • Lima beans have 8 times less vitamin K than walnut oil. Walnut oil has 15µg of vitamin K, while lima beans have 2µg.
  • Lima beans contain less saturated fat.
  • Lima beans have a higher glycemic index. The glycemic index of lima beans is 32, while the glycemic index of walnut oil is 0.

Specific food types used in this comparison are Oil, walnut and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Walnut oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
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 +122.2%
Contains more Vitamin KVitamin K +650%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +8025%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut oil Lima beans DV% diff.
Polyunsaturated fat 63.3g 0.171g 421%
Fats 100g 0.38g 153%
Monounsaturated fat 22.8g 0.034g 57%
Saturated fat 9.1g 0.089g 41%
Calories 884kcal 115kcal 38%
Iron 0mg 2.39mg 30%
Fiber 0g 7g 28%
Copper 0mg 0.235mg 26%
Manganese 0.516mg 22%
Folate 0µg 83µg 21%
Phosphorus 0mg 111mg 16%
Protein 0g 7.8g 16%
Potassium 0mg 508mg 15%
Vitamin B1 0mg 0.161mg 13%
Vitamin B6 0mg 0.161mg 12%
Vitamin K 15µg 2µg 11%
Magnesium 0mg 43mg 10%
Zinc 0mg 0.95mg 9%
Selenium 0µg 4.5µg 8%
Vitamin B5 0mg 0.422mg 8%
Carbs 0g 20.88g 7%
Choline 0.4mg 32.5mg 6%
Vitamin B2 0mg 0.055mg 4%
Vitamin B3 0mg 0.421mg 3%
Calcium 0mg 17mg 2%
Vitamin E 0.4mg 0.18mg 1%
Net carbs 0g 13.88g N/A
Sugar 0g 2.9g N/A
Sodium 0mg 2mg 0%
Tryptophan 0mg 0.092mg 0%
Threonine 0mg 0.337mg 0%
Isoleucine 0mg 0.411mg 0%
Leucine 0mg 0.673mg 0%
Lysine 0mg 0.523mg 0%
Methionine 0mg 0.099mg 0%
Phenylalanine 0mg 0.449mg 0%
Valine 0mg 0.469mg 0%
Histidine 0mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +26215.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 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 +66958.8%
Contains more Poly. FatPolyunsaturated fat +36917.5%
Contains less Sat. FatSaturated fat -99%

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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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.