Graham Crackers vs. Lima Beans
Nutrition comparison of Graham Crackers and Lima Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
graham crackers
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in graham crackers and lima beans:
- Both lima beans and graham crackers are high in calories, dietary fiber and iron.
- Graham cracker has more riboflavin, niacin and folate.
- Graham cracker is an excellent source of calcium.
- Lima bean has 7.2 times less saturated fat than graham cracker.
- Lima bean has more beta-carotene than graham cracker, however, graham cracker contains more lutein + zeaxanthin than lima bean.
- Lima bean is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) 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 graham crackers are high in calories. Graham cracker has 281% more calories than lima bean - lima bean has 113 calories per 100 grams and graham cracker has 430 calories.
For macronutrient ratios, graham crackers is lighter in protein, heavier in fat and similar to lima beans for carbs. Graham crackers has a macronutrient ratio of 6:72:22 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Graham Crackers | Lima Beans | |
|---|---|---|
| Protein | 6% | 24% |
| Carbohydrates | 72% | 70% |
| Fat | 22% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Graham cracker is high in carbohydrates and lima bean has 74% less carbohydrates than graham cracker - lima bean has 20.2g of total carbs per 100 grams and graham cracker has 77.7g of carbohydrates.
dietary fiber
Both lima beans and graham crackers are high in dietary fiber. Lima bean has 44% more dietary fiber than graham cracker - lima bean has 4.9g of dietary fiber per 100 grams and graham cracker has 3.4g of dietary fiber.
sugar
Graham cracker is high in sugar and lima bean has 94% less sugar than graham cracker - lima bean has 1.5g of sugar per 100 grams and graham cracker has 24.9g of sugar.
Protein
protein
Lima beans and graham crackers contain similar amounts of protein - lima bean has 6.8g of protein per 100 grams and graham cracker has 6.7g of protein.
Fat
saturated fat
Lima bean has 7.2 times less saturated fat than graham cracker - lima bean has 0.2g of saturated fat per 100 grams and graham cracker has 1.6g of saturated fat.
trans fat
Both graham crackers and lima beans are low in trans fat - graham cracker has 0.06g 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 more Vitamin C than graham cracker - lima bean has 23.4mg of Vitamin C per 100 grams and graham cracker does not contain significant amounts.
Vitamin A
Lima bean has more Vitamin A than graham cracker - lima bean has 10ug of Vitamin A per 100 grams and graham cracker does not contain significant amounts.
Vitamin E
Lima beans and graham crackers contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and graham cracker has 1.5mg of Vitamin E.
Vitamin K
Lima beans and graham crackers contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and graham cracker has 14.3ug of Vitamin K.
The B Vitamins
Graham cracker has more riboflavin, niacin and folate. Both graham crackers and lima beans contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Graham Crackers | Lima Beans | |
|---|---|---|
| Thiamin | 0.265 MG | 0.217 MG |
| Riboflavin | 0.317 MG | 0.103 MG |
| Niacin | 4.439 MG | 1.474 MG |
| Pantothenic acid | 0.42 MG | 0.247 MG |
| Vitamin B6 | 0.156 MG | 0.204 MG |
| Folate | 91 UG | 34 UG |
Minerals
calcium
Graham cracker is an excellent source of calcium and it has 126% more calcium than lima bean - lima bean has 34mg of calcium per 100 grams and graham cracker has 77mg of calcium.
iron
Both lima beans and graham crackers are high in iron. Graham cracker has 20% more iron than lima bean - lima bean has 3.1mg of iron per 100 grams and graham cracker has 3.8mg of iron.
potassium
Lima bean is an excellent source of potassium and it has 175% more potassium than graham cracker - lima bean has 467mg of potassium per 100 grams and graham cracker has 170mg 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, lima bean has more beta-carotene than graham cracker per 100 grams, however, graham cracker contains more lutein + zeaxanthin than lima bean per 100 grams.
| Graham Crackers | Lima Beans | |
|---|---|---|
| beta-carotene | 1 UG | 126 UG |
| lutein + zeaxanthin | 77 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, graham cracker has more alpha linoleic acid (ALA) than lima bean per 100 grams.
| Graham Crackers | Lima Beans | |
|---|---|---|
| alpha linoleic acid | 0.622 G | 0.136 G |
| Total | 0.622 G | 0.136 G |
omega 6s
Comparing omega-6 fatty acids, graham cracker has more linoleic acid than lima bean per 100 grams.
| Graham Crackers | Lima Beans | |
|---|---|---|
| other omega 6 | 0.024 G | ~ |
| linoleic acid | 4.757 G | 0.283 G |
| Total | 4.781 G | 0.283 G |
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: Graham Crackers (Cookies, graham crackers, plain or honey (includes cinnamon)) and Lima Beans (Lima beans, immature seeds, raw) .
Graham Crackers 28g
(
oz
)
|
Daily Values (%) |
Lima Beans 156g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 122KCAL 6% |
|
5% | calories | 44% |
|
176KCAL 9% | |
| 22G 9% |
|
5% | carbohydrates | 41% |
|
31G 13% | |
| 0.96G 4% |
|
5% | dietary fiber | 692% |
|
7.6G 31% | |
| 7G | 204% | sugar | 5% | 2.3G | |||
| 3G 5% |
|
131% | total fat | 5% |
|
1.3G 2% | |
| 0.46G 3% |
|
48% | saturated fat | 5% |
|
0.31G 2% | |
| 0.71G | 787% | monounsaturated fat | 5% | 0.08G | |||
| 1.5G | 131% | polyunsaturated fat | 5% | 0.65G | |||
| 0.02G | >999% | trans fat | 5% | ||||
| 146MG 10% |
|
>999% | sodium | 5% |
|
12MG 1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
16UG 2% | ||
|
|
5% | Vitamin C | >999% |
|
37MG 49% | ||
| 22MG 2% |
|
5% | calcium | 141% |
|
53MG 5% | |
| 1.1MG 6% |
|
5% | iron | 345% |
|
4.9MG 27% | |
| 11MG 4% |
|
5% | magnesium | 718% |
|
90MG 29% | |
| 48MG 2% |
|
5% | potassium | >999% |
|
729MG 32% | |
| 0.08MG 7% |
|
5% | thiamin (Vit B1) | 325% |
|
0.34MG 31% | |
| 0.09MG 8% |
|
5% | riboflavin (Vit B2) | 78% |
|
0.16MG 15% | |
| 1.3MG 9% |
|
5% | niacin (Vit B3) | 77% |
|
2.3MG 16% | |
| 0.04MG 3% |
|
5% | Vitamin B6 | 698% |
|
0.32MG 25% | |
| 0.12MG 2% |
|
5% | pantothenic acid (Vit B5) | 225% |
|
0.39MG 8% | |
| 26UG 6% |
|
5% | folate (Vit B9) | 104% |
|
53UG 13% | |
| 0.43MG 3% |
|
5% | Vitamin E | 16% |
|
0.5MG 3% | |
| 4.1UG 5% |
|
5% | Vitamin K | 112% |
|
8.7UG 10% | |
| 1.9G 4% |
|
5% | protein | 479% |
|
11G 21% | |
| 1.7MG 0.4% |
|
5% | choline | >999% |
|
62MG 15% | |
| 0.05MG 4% |
|
5% | copper | 898% |
|
0.5MG 41% | |
| 0.29MG 16% |
|
5% | manganese | 555% |
|
1.9MG 105% | |
| 52MG 8% |
|
5% | phosphorus | 308% |
|
212MG 30% | |
| 1.8UG 3% |
|
5% | selenium | 56% |
|
2.8UG 5% | |
| 0.27MG 3% |
|
5% | zinc | 344% |
|
1.2MG 15% | |
| 0.96G | 5% | Water | >999% | 110G | |||
| 13G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does lima beans or graham crackers contain more calories in 100 grams?Both lima beans and graham crackers are high in calories. Graham cracker has 280% more calories than lima bean - lima bean has 113 calories in 100g and graham cracker has 430 calories.
Does lima beans or graham crackers have more carbohydrates?
By weight, graham cracker is high in carbohydrates and lima bean has 70% fewer carbohydrates than graham cracker - lima bean has 20.2g of carbs for 100g and graham cracker has 77.7g of carbohydrates.
Does lima beans or graham crackers contain more calcium?
Graham cracker is a rich source of calcium and it has 130% more calcium than lima bean - lima bean has 34mg of calcium in 100 grams and graham cracker has 77mg of calcium.
Does lima beans or graham crackers contain more iron?
Both lima beans and graham crackers are high in iron. Graham cracker has 20% more iron than lima bean - lima bean has 3.1mg of iron in 100 grams and graham cracker has 3.8mg of iron.
Does lima beans or graham crackers contain more potassium?
Lima bean is a rich source of potassium and it has 180% more potassium than graham cracker - lima bean has 467mg of potassium in 100 grams and graham cracker has 170mg of potassium.