Dates vs. Lima Beans
Nutrition comparison of Dates and Lima Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and lima beans:
- Both dates and lima beans are high in calories, dietary fiber and potassium.
- Date is an excellent source of calcium.
- Lima bean has more thiamin and folate, however, date contains more pantothenic acid.
- Lima bean is an excellent source of Vitamin C and iron.
USDA sources for nutritional information: Dates (Dates, medjool) and Lima Beans (Lima beans, immature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and lima beans are high in calories. Date has 145% more calories than lima bean - date has 277 calories per 100 grams and lima bean has 113 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to lima beans per calorie. Dates has a macronutrient ratio of 2:98:0 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Lima Beans | |
|---|---|---|
| Protein | 2% | 24% |
| Carbohydrates | 98% | 70% |
| Fat | ~ | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and lima bean has 73% less carbohydrates than date - date has 75g of total carbs per 100 grams and lima bean has 20.2g of carbohydrates.
dietary fiber
Both dates and lima beans are high in dietary fiber. Date has 37% more dietary fiber than lima bean - date has 6.7g of dietary fiber per 100 grams and lima bean has 4.9g of dietary fiber.
sugar
Date is high in sugar and lima bean has 98% less sugar than date - date has 66.5g of sugar per 100 grams and lima bean has 1.5g of sugar.
Protein
protein
Lima bean has 278% more protein than date - date has 1.8g of protein per 100 grams and lima bean has 6.8g of protein.
Fat
saturated fat
Both lima beans and dates are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Lima bean is an excellent source of Vitamin C and it has more Vitamin C than date - lima bean has 23.4mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and lima beans contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and lima bean has 10ug of Vitamin A.
Vitamin E
Lima beans and dates contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and lima beans contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and lima bean has 5.6ug of Vitamin K.
The B Vitamins
Lima bean has more thiamin and folate, however, date contains more pantothenic acid. Both dates and lima beans contain significant amounts of riboflavin, niacin and Vitamin B6.
| Dates | Lima Beans | |
|---|---|---|
| Thiamin | 0.05 MG | 0.217 MG |
| Riboflavin | 0.06 MG | 0.103 MG |
| Niacin | 1.61 MG | 1.474 MG |
| Pantothenic acid | 0.805 MG | 0.247 MG |
| Vitamin B6 | 0.249 MG | 0.204 MG |
| Folate | 15 UG | 34 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 88% more calcium than lima bean - date has 64mg of calcium per 100 grams and lima bean has 34mg of calcium.
iron
Lima bean is an excellent source of iron and it has 249% more iron than date - date has 0.9mg of iron per 100 grams and lima bean has 3.1mg of iron.
potassium
Both dates and lima beans are high in potassium. Date has 49% more potassium than lima bean - date has 696mg of potassium per 100 grams and lima bean has 467mg 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 dates and lima beans contain significant amounts of beta-carotene.
| Dates | Lima Beans | |
|---|---|---|
| beta-carotene | 89 UG | 126 UG |
| lutein + zeaxanthin | 23 UG | ~ |
Customize your serving size
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: Dates (Dates, medjool) and Lima Beans (Lima beans, immature seeds, raw) .
Dates 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 | |||
FAQ
Does dates or lima beans contain more calories in 100 grams?Both dates and lima beans are high in calories. Date has 150% more calories than lima bean - date has 277 calories in 100g and lima bean has 113 calories.
Does dates or lima beans have more carbohydrates?
By weight, date is high in carbohydrates and lima bean has 70% fewer carbohydrates than date - date has 75g of carbs for 100g and lima bean has 20.2g of carbohydrates.
Does dates or lima beans contain more calcium?
Date is a rich source of calcium and it has 90% more calcium than lima bean - date has 64mg of calcium in 100 grams and lima bean has 34mg of calcium.
Does dates or lima beans contain more iron?
Lima bean is an abundant source of iron and it has 250% more iron than date - date has 0.9mg of iron in 100 grams and lima bean has 3.1mg of iron.
Does dates or lima beans contain more potassium?
Both dates and lima beans are high in potassium. Date has 50% more potassium than lima bean - date has 696mg of potassium in 100 grams and lima bean has 467mg of potassium.