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  6. Wild rice raw vs. Lima beans

Wild rice raw vs. Lima beans — In-Depth Nutrition Comparison

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Significant differences between wild rice raw and lima beans

  • Wild rice raw has more phosphorus, zinc, vitamin B3, manganese, copper, magnesium, vitamin B6, vitamin B2, and vitamin B5; however, lima beans are richer in iron.
  • Wild rice raw covers your daily phosphorus needs 46% more than lima beans.
  • Lima beans have 16 times less vitamin B3 than wild rice raw. Wild rice raw has 6.733mg of vitamin B3, while lima beans have 0.421mg.
  • Wild rice raw has a higher glycemic index. The glycemic index of wild rice raw is 57, while the glycemic index of lima beans is 32.

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

Infographic

Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 +311.6%
Contains more CalciumCalcium +23.5%
Contains more CopperCopper +123%
Contains more ZincZinc +527.4%
Contains more PhosphorusPhosphorus +290.1%
Contains more ManganeseManganese +157.6%
Contains more PotassiumPotassium +19%
Contains more IronIron +21.9%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +60.7%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +355.6%
Contains more Vitamin B2Vitamin B2 +376.4%
Contains more Vitamin B3Vitamin B3 +1499.3%
Contains more Vitamin B5Vitamin B5 +154.5%
Contains more Vitamin B6Vitamin B6 +142.9%
Contains more FolateFolate +14.5%
Contains more Vitamin B1Vitamin B1 +40%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2µg
~equal in Choline ~32.5mg

All nutrients comparison - raw data values

Nutrient Wild rice raw Lima beans DV% diff.
Zinc 5.96mg 0.95mg 46%
Phosphorus 433mg 111mg 46%
Vitamin B3 6.733mg 0.421mg 39%
Manganese 1.329mg 0.516mg 35%
Magnesium 177mg 43mg 32%
Copper 0.524mg 0.235mg 32%
Vitamin B6 0.391mg 0.161mg 18%
Carbs 74.9g 20.88g 18%
Vitamin B2 0.262mg 0.055mg 16%
Protein 14.73g 7.8g 14%
Vitamin B5 1.074mg 0.422mg 13%
Calories 357kcal 115kcal 12%
Iron 1.96mg 2.39mg 5%
Vitamin E 0.82mg 0.18mg 4%
Vitamin B1 0.115mg 0.161mg 4%
Fiber 6.2g 7g 3%
Selenium 2.8µg 4.5µg 3%
Folate 95µg 83µg 3%
Polyunsaturated fat 0.676g 0.171g 3%
Potassium 427mg 508mg 2%
Fats 1.08g 0.38g 1%
Net carbs 68.7g 13.88g N/A
Calcium 21mg 17mg 0%
Sugar 2.5g 2.9g N/A
Sodium 7mg 2mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 1.9µg 2µg 0%
Saturated fat 0.156g 0.089g 0%
Choline 35mg 32.5mg 0%
Monounsaturated fat 0.159g 0.034g 0%
Tryptophan 0.179mg 0.092mg 0%
Threonine 0.469mg 0.337mg 0%
Isoleucine 0.618mg 0.411mg 0%
Leucine 1.018mg 0.673mg 0%
Lysine 0.629mg 0.523mg 0%
Methionine 0.438mg 0.099mg 0%
Phenylalanine 0.721mg 0.449mg 0%
Valine 0.858mg 0.469mg 0%
Histidine 0.384mg 0.238mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 ProteinProtein +88.8%
Contains more FatsFats +184.2%
Contains more CarbsCarbs +258.7%
Contains more OtherOther +33%
Contains more WaterWater +799.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 +367.6%
Contains more Poly. FatPolyunsaturated fat +295.3%
Contains less Sat. FatSaturated fat -42.9%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.