Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and lima beans:
Both lima beans and quinoa are high in calories. Lima bean is very similar to lima bean for calories - lima bean has 113 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in fat and similar to lima beans for carbs. Quinoa has a macronutrient ratio of 15:71:15 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Quinoa | Lima Beans | |
---|---|---|
Protein | 15% | 24% |
Carbohydrates | 71% | 70% |
Fat | 15% | 7% |
Alcohol | ~ | ~ |
Lima beans and quinoa contain similar amounts of carbs - lima bean has 20.2g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
Both lima beans and quinoa are high in dietary fiber. Lima bean has 75% more dietary fiber than quinoa - lima bean has 4.9g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
Lima beans and quinoa contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and quinoa has 0.87g of sugar.
Lima bean has 55% more protein than quinoa - lima bean has 6.8g of protein per 100 grams and quinoa has 4.4g of protein.
Both lima beans and quinoa are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Lima bean is an excellent source of Vitamin C and it has more Vitamin C than quinoa - lima bean has 23.4mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Lima bean has more Vitamin A than quinoa - lima bean has 10ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Lima beans and quinoa contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Lima bean has more Vitamin K than quinoa - lima bean has 5.6ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
Lima bean has more niacin and pantothenic acid. Both quinoa and lima beans contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
Quinoa | Lima Beans | |
---|---|---|
Thiamin | 0.107 MG | 0.217 MG |
Riboflavin | 0.11 MG | 0.103 MG |
Niacin | 0.412 MG | 1.474 MG |
Pantothenic acid | ~ | 0.247 MG |
Vitamin B6 | 0.123 MG | 0.204 MG |
Folate | 42 UG | 34 UG |
Lima bean has 100% more calcium than quinoa - lima bean has 34mg of calcium per 100 grams and quinoa has 17mg of calcium.
Lima bean is an excellent source of iron and it has 111% more iron than quinoa - lima bean has 3.1mg of iron per 100 grams and quinoa has 1.5mg of iron.
Lima bean is an excellent source of potassium and it has 172% more potassium than quinoa - lima bean has 467mg of potassium per 100 grams and quinoa has 172mg 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, lima bean has more beta-carotene than quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than lima bean per 100 grams.
Quinoa | Lima Beans | |
---|---|---|
beta-carotene | 3 UG | 126 UG |
lutein + zeaxanthin | 53 UG | ~ |
For omega-3 fatty acids, quinoa has more DHA than lima bean per 100 grams. Both quinoa and lima beans contain significant amounts of alpha linoleic acid (ALA).
Quinoa | Lima Beans | |
---|---|---|
alpha linoleic acid | 0.085 G | 0.136 G |
DHA | 0.015 G | ~ |
Total | 0.1 G | 0.136 G |
Comparing omega-6 fatty acids, quinoa has more linoleic acid than lima bean per 100 grams.
Quinoa | Lima Beans | |
---|---|---|
linoleic acid | 0.974 G | 0.283 G |
other omega 6 | 0.003 G | ~ |
Total | 0.977 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: Quinoa (Quinoa, cooked) and Lima Beans (Lima beans, immature seeds, raw) .
Cooked Quinoa 185g
(
cup
)
|
Daily Values (%) |
Lima Beans 156g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
222KCAL 11% |
|
26% | calories | 5% |
|
176KCAL 9% | |
39G 16% |
|
26% | carbohydrates | 5% |
|
31G 13% | |
5.2G 21% |
|
5% | dietary fiber | 46% |
|
7.6G 31% | |
1.6G | 5% | sugar | 44% | 2.3G | |||
3.6G 6% |
|
177% | total fat | 5% |
|
1.3G 2% | |
0.43G 2% |
|
39% | saturated fat | 5% |
|
0.31G 2% | |
0.98G | >999% | monounsaturated fat | 5% | 0.08G | |||
2G | 208% | polyunsaturated fat | 5% | 0.65G | |||
13MG 1% |
|
8% | sodium | 5% |
|
12MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
16UG 2% | ||
|
5% | Vitamin C | >999% |
|
37MG 49% | ||
31MG 3% |
|
5% | calcium | 71% |
|
53MG 5% | |
2.8MG 15% |
|
5% | iron | 75% |
|
4.9MG 27% | |
118MG 38% |
|
31% | magnesium | 5% |
|
90MG 29% | |
318MG 14% |
|
5% | potassium | 129% |
|
729MG 32% | |
0.2MG 18% |
|
5% | thiamin (Vit B1) | 70% |
|
0.34MG 31% | |
0.2MG 19% |
|
25% | riboflavin (Vit B2) | 5% |
|
0.16MG 15% | |
0.76MG 5% |
|
5% | niacin (Vit B3) | 203% |
|
2.3MG 16% | |
0.23MG 18% |
|
5% | Vitamin B6 | 39% |
|
0.32MG 25% | |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.39MG 8% | ||
78UG 19% |
|
47% | folate (Vit B9) | 5% |
|
53UG 13% | |
1.2MG 8% |
|
140% | Vitamin E | 5% |
|
0.5MG 3% | |
|
5% | Vitamin K | >999% |
|
8.7UG 10% | ||
8.1G 16% |
|
5% | protein | 36% |
|
11G 21% | |
43MG 10% |
|
5% | choline | 44% |
|
62MG 15% | |
0.36MG 30% |
|
5% | copper | 39% |
|
0.5MG 41% | |
1.2MG 65% |
|
5% | manganese | 58% |
|
1.9MG 105% | |
281MG 40% |
|
33% | phosphorus | 5% |
|
212MG 30% | |
5.2UG 9% |
|
86% | selenium | 5% |
|
2.8UG 5% | |
2MG 25% |
|
67% | zinc | 5% |
|
1.2MG 15% | |
132G | 20% | Water | 5% | 110G | |||
33G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |