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  6. Lima beans vs. Edamame

Lima beans vs. Edamame — In-Depth Nutrition Comparison

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The main differences between lima beans and edamame

  • Lima beans have more fiber; however, edamame has more folate, manganese, vitamin K, copper, protein, phosphorus, vitamin B2, fats, and vitamin C.
  • Daily need coverage for folate for edamame is 57% higher.

Food types used in this article are Lima beans, large, mature seeds, cooked, boiled, without salt and Edamame, frozen, prepared.

Infographic

Lima beans vs Edamame infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more PotassiumPotassium +16.5%
Contains less SodiumSodium -66.7%
Contains more SeleniumSelenium +462.5%
Contains more MagnesiumMagnesium +48.8%
Contains more CalciumCalcium +270.6%
Contains more CopperCopper +46.8%
Contains more ZincZinc +44.2%
Contains more PhosphorusPhosphorus +52.3%
Contains more ManganeseManganese +98.4%
~equal in Iron ~2.27mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 3.6% 40% 13% 7.9% 25% 37% 0% 5% 62%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin B6Vitamin B6 +61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +277.8%
Contains more Vitamin B1Vitamin B1 +24.2%
Contains more Vitamin B2Vitamin B2 +181.8%
Contains more Vitamin B3Vitamin B3 +117.3%
Contains more Vitamin KVitamin K +1235%
Contains more FolateFolate +274.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.395mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lima beans Edamame DV% diff.
Folate 83µg 311µg 57%
Manganese 0.516mg 1.024mg 22%
Omega-3 (ALA) 0.358g 22%
Vitamin K 2µg 26.7µg 21%
Polyunsaturated fat 0.171g 2.156g 13%
Copper 0.235mg 0.345mg 12%
Omega-6 (Linoleic acid) 1.789g 11%
Protein 7.8g 11.91g 8%
Phosphorus 111mg 169mg 8%
Vitamin B2 0.055mg 0.155mg 8%
Fats 0.38g 5.2g 7%
Vitamin C 0mg 6.1mg 7%
Fiber 7g 5.2g 7%
Selenium 4.5µg 0.8µg 7%
Magnesium 43mg 64mg 5%
Calcium 17mg 63mg 5%
Vitamin B6 0.161mg 0.1mg 5%
Carbs 20.88g 8.91g 4%
Zinc 0.95mg 1.37mg 4%
Choline 32.5mg 56.3mg 4%
Vitamin E 0.18mg 0.68mg 3%
Vitamin B1 0.161mg 0.2mg 3%
Vitamin B3 0.421mg 0.915mg 3%
Monounsaturated fat 0.034g 1.282g 3%
Potassium 508mg 436mg 2%
Iron 2.39mg 2.27mg 2%
Vitamin A 0µg 15µg 2%
Saturated fat 0.089g 0.62g 2%
Starch 1.51g 1%
Vitamin B5 0.422mg 0.395mg 1%
Calories 115kcal 121kcal 0%
Protein per 100 calories 6.8g 9.8g N/A
Calories per 10 g protein 147kcal 102kcal N/A
Weight per 100 calories 87g 83g N/A
Unsaturated / Saturated Fat ratio 2.3 5.5 N/A
Net carbs 13.88g 3.71g N/A
Sugar 2.9g 2.18g N/A
Sodium 2mg 6mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.092mg 0.126mg 0%
Threonine 0.337mg 0.331mg 0%
Isoleucine 0.411mg 0.3mg 0%
Leucine 0.673mg 0.745mg 0%
Lysine 0.523mg 0.745mg 0%
Methionine 0.099mg 0.141mg 0%
Phenylalanine 0.449mg 0.488mg 0%
Valine 0.469mg 0.324mg 0%
Histidine 0.238mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 (EPA) 0g 0.003g N/A
Omega-6 (Eicosadienoic acid) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more CarbsCarbs +134.3%
Contains more ProteinProtein +52.7%
Contains more FatsFats +1268.4%
~equal in Water ~72.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +3670.6%
Contains more Poly. FatPolyunsaturated fat +1160.8%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/nutrients
  2. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.