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  6. Flour vs. Lima beans

Flour vs. Lima beans — In-Depth Nutrition Comparison

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Summary of differences between flour and lima beans

  • Flour has more selenium, vitamin B1, vitamin B3, vitamin B2, iron, and folate, while lima beans have more fiber, potassium, copper, and vitamin B6.
  • Flour covers your daily need for selenium, 53% more than lima beans.
  • Flour contains 14 times more vitamin B3 than lima beans. While flour contains 5.904mg of vitamin B3, lima beans contain only 0.421mg.
  • Lima beans have a lower glycemic index. The glycemic index of lima beans is 32, while the glycemic index of flour is 72.

These are the specific foods used in this comparison Wheat flour, white, all-purpose, enriched, bleached and Lima beans, large, mature seeds, cooked, boiled, without salt.

Infographic

Flour 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.
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +94.1%
Contains more ManganeseManganese +32.2%
Contains more SeleniumSelenium +653.3%
Contains more MagnesiumMagnesium +95.5%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +374.8%
Contains more CopperCopper +63.2%
Contains more ZincZinc +35.7%
~equal in Phosphorus ~111mg
~equal in Sodium ~2mg

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.
Flour
Flour
4
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin B1Vitamin B1 +387.6%
Contains more Vitamin B2Vitamin B2 +798.2%
Contains more Vitamin B3Vitamin B3 +1302.4%
Contains more FolateFolate +120.5%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B6Vitamin B6 +265.9%
Contains more Vitamin KVitamin K +566.7%
Contains more CholineCholine +212.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.422mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Lima beans DV% diff.
Selenium 33.9µg 4.5µg 53%
Vitamin B1 0.785mg 0.161mg 52%
Vitamin B2 0.494mg 0.055mg 34%
Vitamin B3 5.904mg 0.421mg 34%
Iron 4.64mg 2.39mg 28%
Folate 183µg 83µg 25%
Carbs 76.31g 20.88g 18%
Fiber 2.7g 7g 17%
Calories 364kcal 115kcal 12%
Potassium 107mg 508mg 12%
Copper 0.144mg 0.235mg 10%
Vitamin B6 0.044mg 0.161mg 9%
Manganese 0.682mg 0.516mg 7%
Magnesium 22mg 43mg 5%
Protein 10.33g 7.8g 5%
Choline 10.4mg 32.5mg 4%
Zinc 0.7mg 0.95mg 2%
Polyunsaturated fat 0.413g 0.171g 2%
Vitamin K 0.3µg 2µg 1%
Vitamin E 0.06mg 0.18mg 1%
Fats 0.98g 0.38g 1%
Net carbs 73.61g 13.88g N/A
Calcium 15mg 17mg 0%
Sugar 0.27g 2.9g N/A
Phosphorus 108mg 111mg 0%
Sodium 2mg 2mg 0%
Vitamin B5 0.438mg 0.422mg 0%
Saturated fat 0.155g 0.089g 0%
Monounsaturated fat 0.087g 0.034g 0%
Tryptophan 0.127mg 0.092mg 0%
Threonine 0.281mg 0.337mg 0%
Isoleucine 0.357mg 0.411mg 0%
Leucine 0.71mg 0.673mg 0%
Lysine 0.228mg 0.523mg 0%
Methionine 0.183mg 0.099mg 0%
Phenylalanine 0.52mg 0.449mg 0%
Valine 0.415mg 0.469mg 0%
Histidine 0.23mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 ProteinProtein +32.4%
Contains more FatsFats +157.9%
Contains more CarbsCarbs +265.5%
Contains more WaterWater +485.5%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 +155.9%
Contains more Poly. FatPolyunsaturated fat +141.5%
Contains less Sat. FatSaturated fat -42.6%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.