Lima Beans vs Kidney Beans: Calories & Nutrition Showdown


Lima beans vs Kidney beans
Nutrition Facts
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Lima Beans vs Kidney Beans 100g Compare
per 100g | Lima beans | Kidney beans |
---|---|---|
Calories | 338 | 333 |
Carbohydrates | 63.38 g | 60.01 g |
Fat | 0.69 g | 0.83 g |
Dietary fiber | 19 g | 24.9 g |
Protein | 21.46 g | 23.58 g |
Calcium | 81 mg | 143 mg |
Iron | 7.51 mg | 8.2 mg |
Magnessium | 224 mg | 140 mg |
Potassium | 1724 mg | 1406 mg |
Sodium | 18 mg | 24 mg |
Vitaminium B1 (Thiamine) | 0.507 mg | 0.529 mg |
Vitaminium B2 (riboflavin) | 0.202 mg | 0.219 mg |
Vitaminium B3 (Niacin) | 1.537 mg | 2.06 mg |
Vitaminium B6 | 0.512 mg | 0.397 mg |
Vitaminium B9 (Folic acid) | 395 mg | 0.394 mg |
Vitaminium E | 0.72 mg | 0.22 mg |
Vitaminium K | 6 µg | 0.019 µg |
Discover the Nutritional Gems: Lima Beans vs. Kidney Beans
When it comes to legumes, Lima beans and Kidney beans are often staples in kitchens around the globe. Known for their nutritional value and versatility in recipes, these beans not only offer a rich source of protein but also a variety of vitamins and minerals essential for a healthy diet. Let's delve into some fascinating facts about these beans before comparing their nutritional profiles.
Lima Beans: A Brief Overview
Often referred to as butter beans due to their buttery texture, Lima beans are a delight in both taste and nutrition. Originating from South America, these beans have been a significant part of the indigenous diet and have spread worldwide, appreciated for their subtle flavor and nutritional benefits. Not only are they a fantastic source of dietary fiber, but Lima beans are also rich in potassium and iron, making them an excellent choice for heart health and energy production.
Kidney Beans: What's to Know?
Kidney beans, named for their distinctive shape, are equally celebrated in the realm of nutritious legumes. These beans are a powerhouse of protein, fiber, and antioxidants. With their deep red color, they not only add a visual pop to dishes but also a wealth of nutrients like magnesium, iron, and vitamin B9 (folate), crucial for overall health and well-being. Kidney beans have been a cornerstone in various cuisines, most notably in Indian and Mexican dishes, where they're savored for their robust flavor.
Nutritional Face-Off
While both Lima and Kidney beans boast impressive nutritional profiles, there are slight differences that might sway your preference depending on your dietary needs.
- Calories and Macronutrients: Lima beans contain slightly more calories (338 vs. 333 per cup) and carbohydrates (63.38g vs. 60.01g) than Kidney beans. However, Kidney beans edge out with higher protein (23.58g vs. 21.46g) and fiber content (24.9g vs. 19g), making them a tad more favorable for those looking to increase protein intake or improve digestive health.
- Minerals: Kidney beans are a superior source of calcium and iron, which are vital for bone health and oxygen transport, respectively. However, Lima beans are not far behind, especially in potassium and magnesium, which are crucial for heart health and muscle function.
- Vitamins: Both beans provide a good range of B-vitamins, essential for energy metabolism. Kidney beans have a slight advantage in vitamin B3 (niacin), which is important for cholesterol management, while Lima beans offer more folate, essential for DNA synthesis and repair.
- Antioxidants and Other Nutrients: Kidney beans contain more antioxidants, thanks to their vibrant color, which comes from anthocyanins - compounds known for their heart-protective properties. Lima beans, however, provide a modest amount of vitamin C and E, which are important for immune function and skin health.
So, Which Bean is the Winner?
Choosing between Lima beans and Kidney beans ultimately boils down to personal preference and specific nutritional needs. For those looking to boost their protein and fiber intake, Kidney beans might be slightly more appealing. However, if you're after a potassium-rich food with a buttery texture, Lima beans are your go-to. Regardless of your choice, incorporating either of these beans into your diet is a step towards a healthier, more balanced meal plan.
Incorporate these beans into soups, salads, and stews to enjoy their full range of flavors and health benefits. Remember, variety is the spice of life - and a key to a balanced diet. So, why not enjoy both?
Lima beans 100g
338kcalCalories source
- 73% CARBS.
- 25% PROTEIN
- 2% FAT
Kidney beans 100g
333kcalCalories source
- 70% CARBS
- 28% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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