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  6. Yogurt vs. Lima beans

Yogurt vs. Lima beans — In-Depth Nutrition Comparison

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How are yogurt and lima beans different?

  • Yogurt is richer in vitamin B12, vitamin B2, and selenium, while lima beans are higher in iron, fiber, copper, manganese, folate, vitamin B1, and potassium.
  • Yogurt covers your daily need for vitamin B12, 31% more than lima beans.
  • Yogurt contains 5 times more vitamin B2 than lima beans. Yogurt contains 0.278mg of vitamin B2, while lima beans contain 0.055mg.
  • Lima beans have a higher glycemic index (32) than yogurt (19).

Yogurt, Greek, plain, nonfat and Lima beans, large, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Yogurt 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.
Yogurt
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +547.1%
Contains more PhosphorusPhosphorus +21.6%
Contains more SeleniumSelenium +115.6%
Contains more MagnesiumMagnesium +290.9%
Contains more PotassiumPotassium +260.3%
Contains more IronIron +3314.3%
Contains more CopperCopper +1282.4%
Contains more ZincZinc +82.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +5633.3%

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.
Yogurt
Yogurt
3
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B2Vitamin B2 +405.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B3Vitamin B3 +102.4%
Contains more Vitamin B5Vitamin B5 +27.5%
Contains more Vitamin B6Vitamin B6 +155.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1085.7%
Contains more CholineCholine +115.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yogurt Lima beans DV% diff.
Vitamin B12 0.75µg 0µg 31%
Iron 0.07mg 2.39mg 29%
Fiber 0g 7g 28%
Copper 0.017mg 0.235mg 24%
Manganese 0.009mg 0.516mg 22%
Folate 7µg 83µg 19%
Vitamin B2 0.278mg 0.055mg 17%
Vitamin B1 0.023mg 0.161mg 12%
Potassium 141mg 508mg 11%
Selenium 9.7µg 4.5µg 9%
Calcium 110mg 17mg 9%
Magnesium 11mg 43mg 8%
Vitamin B6 0.063mg 0.161mg 8%
Carbs 3.6g 20.88g 6%
Protein 10.19g 7.8g 5%
Zinc 0.52mg 0.95mg 4%
Phosphorus 135mg 111mg 3%
Choline 15.1mg 32.5mg 3%
Calories 59kcal 115kcal 3%
Vitamin K 0µg 2µg 2%
Vitamin B5 0.331mg 0.422mg 2%
Cholesterol 5mg 0mg 2%
Polyunsaturated fat 0.012g 0.171g 1%
Vitamin B3 0.208mg 0.421mg 1%
Vitamin E 0.01mg 0.18mg 1%
Sodium 36mg 2mg 1%
Fats 0.39g 0.38g 0%
Net carbs 3.6g 13.88g N/A
Sugar 3.24g 2.9g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.006g 0g N/A
Saturated fat 0.117g 0.089g 0%
Monounsaturated fat 0.053g 0.034g 0%
Tryptophan 0.092mg 0%
Threonine 0.337mg 0%
Isoleucine 0.411mg 0%
Leucine 0.673mg 0%
Lysine 0.523mg 0%
Methionine 0.099mg 0%
Phenylalanine 0.449mg 0%
Valine 0.469mg 0%
Histidine 0.238mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +30.6%
Contains more WaterWater +21.9%
Contains more CarbsCarbs +480%
Contains more OtherOther +59.7%
~equal in Fats ~0.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 +55.9%
Contains less Sat. FatSaturated fat -23.9%
Contains more Poly. FatPolyunsaturated fat +1325%

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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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.