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Whey vs. Lima beans — In-Depth Nutrition Comparison

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What are the main differences between whey and lima beans?

  • Whey is richer in vitamin B12, yet lima beans are richer in iron, fiber, copper, manganese, folate, vitamin B1, potassium, vitamin B6, and phosphorus.
  • Lima beans' daily need coverage for iron is 29% higher.
  • Lima beans have a lower glycemic index than whey.

We used Whey, sweet, fluid and Lima beans, large, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Whey 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.
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +176.5%
Contains more MagnesiumMagnesium +437.5%
Contains more PotassiumPotassium +215.5%
Contains more IronIron +3883.3%
Contains more CopperCopper +5775%
Contains more ZincZinc +630.8%
Contains more PhosphorusPhosphorus +141.3%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +51500%
Contains more SeleniumSelenium +136.8%

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.
Whey
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +187.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +347.2%
Contains more Vitamin B3Vitamin B3 +468.9%
Contains more Vitamin B5Vitamin B5 +10.2%
Contains more Vitamin B6Vitamin B6 +419.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8200%
Contains more CholineCholine +103.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 WaterWater +33.4%
Contains more ProteinProtein +817.6%
Contains more CarbsCarbs +306.2%
Contains more OtherOther +117%
~equal in Fats ~0.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 +194.1%
Contains less Sat. FatSaturated fat -61.3%
Contains more Poly. FatPolyunsaturated fat +1454.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Whey Lima beans
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Whey Lima beans DV% diff.
Iron 0.06mg 2.39mg 29%
Fiber 0g 7g 28%
Copper 0.004mg 0.235mg 26%
Manganese 0.001mg 0.516mg 22%
Folate 1µg 83µg 21%
Protein 0.85g 7.8g 14%
Vitamin B12 0.28µg 0µg 12%
Vitamin B1 0.036mg 0.161mg 10%
Vitamin B6 0.031mg 0.161mg 10%
Potassium 161mg 508mg 10%
Phosphorus 46mg 111mg 9%
Vitamin B2 0.158mg 0.055mg 8%
Magnesium 8mg 43mg 8%
Zinc 0.13mg 0.95mg 7%
Carbs 5.14g 20.88g 5%
Selenium 1.9µg 4.5µg 5%
Calories 27kcal 115kcal 4%
Choline 16mg 32.5mg 3%
Calcium 47mg 17mg 3%
Sodium 54mg 2mg 2%
Vitamin B3 0.074mg 0.421mg 2%
Vitamin K 0µg 2µg 2%
Polyunsaturated fat 0.011g 0.171g 1%
Cholesterol 2mg 0mg 1%
Vitamin B5 0.383mg 0.422mg 1%
Vitamin E 0mg 0.18mg 1%
Saturated fat 0.23g 0.089g 1%
Fats 0.36g 0.38g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 13.88g N/A
Sugar 5.14g 2.9g N/A
Vitamin A 3µg 0µg 0%
Monounsaturated fat 0.1g 0.034g 0%
Tryptophan 0.013mg 0.092mg 0%
Threonine 0.054mg 0.337mg 0%
Isoleucine 0.047mg 0.411mg 0%
Leucine 0.078mg 0.673mg 0%
Lysine 0.068mg 0.523mg 0%
Methionine 0.016mg 0.099mg 0%
Phenylalanine 0.027mg 0.449mg 0%
Valine 0.046mg 0.469mg 0%
Histidine 0.016mg 0.238mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Lima beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Whey
16%
Lima beans
Minerals Daily Need Coverage Score
8%
Whey
41%
Lima beans

Comparison summary

Which food is lower in Cholesterol?
Lima beans
Lima beans is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Lima beans
Lima beans is lower in Sugar (difference - 2.24g)
Which food contains less Sodium?
Lima beans
Lima beans contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Lima beans
Lima beans is lower in Saturated fat (difference - 0.141g)
Which food is lower in glycemic index?
Lima beans
Lima beans is lower in glycemic index (difference - 11)
Which food is cheaper?
Lima beans
Lima beans is cheaper (difference - $2.4)
Which food is richer in minerals?
Lima beans
Lima beans is relatively richer in minerals
Which food is richer in vitamins?
Lima beans
Lima beans is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.