Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and lima beans:
Lima bean is high in calories and blackberry has 62% less calories than lima bean - lima bean has 113 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is lighter in protein, heavier in carbs and similar to lima beans for fat. Blackberry has a macronutrient ratio of 12:79:9 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Blackberry | Lima Beans | |
---|---|---|
Protein | 12% | 24% |
Carbohydrates | 79% | 70% |
Fat | 9% | 7% |
Alcohol | ~ | ~ |
Blackberry has 52% less carbohydrates than lima bean - lima bean has 20.2g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
Both lima beans and blackberry 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 blackberry has 5.3g of dietary fiber.
Lima beans and blackberry contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and blackberry has 4.9g of sugar.
Lima bean has 392% more protein than blackberry - lima bean has 6.8g of protein per 100 grams and blackberry has 1.4g of protein.
Both lima beans and blackberry are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Both lima beans and blackberry are high in Vitamin C. Lima bean has 11% more Vitamin C than blackberry - lima bean has 23.4mg of Vitamin C per 100 grams and blackberry has 21mg of Vitamin C.
Lima beans and blackberry contain similar amounts of Vitamin A - lima bean has 10ug of Vitamin A per 100 grams and blackberry has 11ug of Vitamin A.
Lima beans and blackberry contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and blackberry has 1.2mg of Vitamin E.
Lima beans and blackberry contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and blackberry has 19.8ug of Vitamin K.
Lima bean has more thiamin, riboflavin, niacin and Vitamin B6. Both blackberry and lima beans contain significant amounts of pantothenic acid and folate.
Blackberry | Lima Beans | |
---|---|---|
Thiamin | 0.02 MG | 0.217 MG |
Riboflavin | 0.026 MG | 0.103 MG |
Niacin | 0.646 MG | 1.474 MG |
Pantothenic acid | 0.276 MG | 0.247 MG |
Vitamin B6 | 0.03 MG | 0.204 MG |
Folate | 25 UG | 34 UG |
Lima beans and blackberry contain similar amounts of calcium - lima bean has 34mg of calcium per 100 grams and blackberry has 29mg of calcium.
Lima bean is an excellent source of iron and it has 406% more iron than blackberry - lima bean has 3.1mg of iron per 100 grams and blackberry has 0.62mg of iron.
Lima bean is an excellent source of potassium and it has 188% more potassium than blackberry - lima bean has 467mg of potassium per 100 grams and blackberry has 162mg of potassium.
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 blackberry and lima beans contain significant amounts of beta-carotene.
Blackberry | Lima Beans | |
---|---|---|
beta-carotene | 128 UG | 126 UG |
lutein + zeaxanthin | 118 UG | ~ |
For omega-3 fatty acids, both blackberry and lima beans contain significant amounts of alpha linoleic acid (ALA).
Blackberry | Lima Beans | |
---|---|---|
alpha linoleic acid | 0.094 G | 0.136 G |
Total | 0.094 G | 0.136 G |
Comparing omega-6 fatty acids, both blackberry and lima beans contain significant amounts of linoleic acid.
Blackberry | Lima Beans | |
---|---|---|
linoleic acid | 0.186 G | 0.283 G |
Total | 0.186 G | 0.283 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blackberry (Blackberries, raw) and Lima Beans (Lima beans, immature seeds, raw) .
Blackberry g
()
|
Daily Values (%) |
Lima Beans g
()
|
|||||
---|---|---|---|---|---|---|---|
KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
|
5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
|
5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
|
5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
|
5% | potassium | 5% |
|
MG % | |
MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
|
5% | choline | 5% |
|
MG % | |
MG % |
|
5% | chlorine | 5% |
|
MG % | |
UG % |
|
5% | chromium | 5% |
|
UG % | |
MG % |
|
5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
|
5% | iodine | 5% |
|
UG % | |
MG % |
|
5% | manganese | 5% |
|
MG % | |
UG % |
|
5% | molybdenum | 5% |
|
UG % | |
MG % |
|
5% | phosphorus | 5% |
|
MG % | |
UG % |
|
5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||