Edamame vs. Lima Beans
Nutrition comparison of Edamame and Lima Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
edamame
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in edamame and lima beans:
- Both lima beans and edamame are high in calories, dietary fiber, iron and potassium.
- Edamame has 56% less carbohydrates than lima bean.
- Edamame has more folate.
- Edamame is a great source of protein.
- Edamame is an excellent source of calcium.
- Lima bean is an excellent source of Vitamin C.
USDA sources for nutritional information: Edamame (Edamame, frozen, prepared) and Lima Beans (Lima beans, immature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lima beans and edamame are high in calories. Lima bean is very similar to lima bean for calories - lima bean has 113 calories per 100 grams and edamame has 121 calories.
For macronutrient ratios, edamame is heavier in protein, much lighter in carbs and much heavier in fat compared to lima beans per calorie. Edamame has a macronutrient ratio of 37:27:36 and for lima beans, 23:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Edamame | Lima Beans | |
|---|---|---|
| Protein | 37% | 23% |
| Carbohydrates | 27% | 70% |
| Fat | 36% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame has 56% less carbohydrates than lima bean - lima bean has 20.2g of total carbs per 100 grams and edamame has 8.9g of carbohydrates.
dietary fiber
Both lima beans and edamame are high in dietary fiber. Lima bean is very similar to lima bean for dietary fiber - lima bean has 4.9g of dietary fiber per 100 grams and edamame has 5.2g of dietary fiber.
sugar
Lima beans and edamame contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and edamame has 2.2g of sugar.
Protein
protein
Edamame is a great source of protein and it has 74% more protein than lima bean - lima bean has 6.8g of protein per 100 grams and edamame has 11.9g of protein.
Fat
saturated fat
Both lima beans and edamame are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and edamame has 0.62g of saturated fat.
trans fat
Both edamame and lima beans are low in trans fat - edamame has 0.01g of trans fat per 100 grams and lima bean does not contain significant amounts.
Vitamins
Vitamin C
Lima bean is an excellent source of Vitamin C and it has 284% more Vitamin C than edamame - lima bean has 23.4mg of Vitamin C per 100 grams and edamame has 6.1mg of Vitamin C.
Vitamin A
Lima beans and edamame contain similar amounts of Vitamin A - lima bean has 10ug of Vitamin A per 100 grams and edamame has 15ug of Vitamin A.
Vitamin E
Lima beans and edamame contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and edamame has 0.68mg of Vitamin E.
Vitamin K
Edamame has 377% more Vitamin K than lima bean - lima bean has 5.6ug of Vitamin K per 100 grams and edamame has 26.7ug of Vitamin K.
The B Vitamins
Edamame has more folate. Both edamame and lima beans contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Edamame | Lima Beans | |
|---|---|---|
| Thiamin | 0.2 MG | 0.217 MG |
| Riboflavin | 0.155 MG | 0.103 MG |
| Niacin | 0.915 MG | 1.474 MG |
| Pantothenic acid | 0.395 MG | 0.247 MG |
| Vitamin B6 | 0.1 MG | 0.204 MG |
| Folate | 311 UG | 34 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 85% more calcium than lima bean - lima bean has 34mg of calcium per 100 grams and edamame has 63mg of calcium.
iron
Both lima beans and edamame are high in iron. Lima bean has 38% more iron than edamame - lima bean has 3.1mg of iron per 100 grams and edamame has 2.3mg of iron.
potassium
Both lima beans and edamame are high in potassium. Lima bean has a little more potassium (7%) than edamame by weight - lima bean has 467mg of potassium per 100 grams and edamame has 436mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both edamame and lima beans contain significant amounts of beta-carotene.
| Edamame | Lima Beans | |
|---|---|---|
| beta-carotene | 175 UG | 126 UG |
| lutein + zeaxanthin | 1619 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than lima bean per 100 grams.
| Edamame | Lima Beans | |
|---|---|---|
| alpha linoleic acid | 0.358 G | 0.136 G |
| EPA | 0.003 G | ~ |
| Total | 0.361 G | 0.136 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than lima bean per 100 grams.
| Edamame | Lima Beans | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.792 G | 0.283 G |
| Total | 1.794 G | 0.283 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Edamame or Lima Beans .
Note: The specific food items compared are: Edamame (Edamame, frozen, prepared) and Lima Beans (Lima beans, immature seeds, raw) .
Edamame g
()
|
Daily Values (%) |
Lima Beans g
()
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| KCAL % |
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5% | calories | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lima beans or edamame contain more calories in 100 grams?Both lima beans and edamame are high in calories. Lima bean is quite similar to lima bean for calories - lima bean has 113 calories in 100g and edamame has 121 calories.
Is lima beans or edamame better for protein?
Edamame is a great source of protein and it has 70% more protein than lima bean - lima bean has 6.8g of protein per 100 grams and edamame has 11.9g of protein.
Does lima beans or edamame have more carbohydrates?
By weight, edamame has 60% fewer carbohydrates than lima bean - lima bean has 20.2g of carbs for 100g and edamame has 8.9g of carbohydrates.
Does lima beans or edamame contain more calcium?
Edamame is a rich source of calcium and it has 90% more calcium than lima bean - lima bean has 34mg of calcium in 100 grams and edamame has 63mg of calcium.
Does lima beans or edamame contain more iron?
Both lima beans and edamame are high in iron. Lima bean has 40% more iron than edamame - lima bean has 3.1mg of iron in 100 grams and edamame has 2.3mg of iron.
Does lima beans or edamame contain more potassium?
Both lima beans and edamame are high in potassium. Lima bean has a little more potassium ( 10%) than edamame by weight - lima bean has 467mg of potassium in 100 grams and edamame has 436mg of potassium.