Lima Beans vs. Russet Potato
Nutrition comparison of Lima Beans and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lima beans
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lima beans and russet potato:
- Both lima beans and russet potato are high in potassium.
- Lima bean has more thiamin, riboflavin and folate.
- Lima bean is an excellent source of Vitamin C, dietary fiber and iron.
USDA sources for nutritional information: Lima Beans (Lima beans, immature seeds, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lima bean is high in calories and russet potato has 30% less calories than lima bean - lima bean has 113 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, lima beans is heavier in protein, lighter in carbs and heavier in fat compared to russet potato per calorie. Lima beans has a macronutrient ratio of 24:70:7 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lima Beans | Russet Potato | |
|---|---|---|
| Protein | 24% | 11% |
| Carbohydrates | 70% | 89% |
| Fat | 7% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Lima beans and russet potato contain similar amounts of carbs - lima bean has 20.2g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Lima bean is an excellent source of dietary fiber and it has 277% more dietary fiber than russet potato - lima bean has 4.9g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Lima beans and russet potato contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Lima bean has 220% more protein than russet potato - lima bean has 6.8g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both lima beans and russet potato are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Lima bean is an excellent source of Vitamin C and it has 311% more Vitamin C than russet potato - lima bean has 23.4mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Lima bean has more Vitamin A than russet potato - lima bean has 10ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Lima beans and russet potato contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Lima beans and russet potato contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Lima bean has more thiamin, riboflavin and folate. Both lima beans and russet potato contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Lima Beans | Russet Potato | |
|---|---|---|
| Thiamin | 0.217 MG | 0.082 MG |
| Riboflavin | 0.103 MG | 0.033 MG |
| Niacin | 1.474 MG | 1.035 MG |
| Pantothenic acid | 0.247 MG | 0.301 MG |
| Vitamin B6 | 0.204 MG | 0.345 MG |
| Folate | 34 UG | 14 UG |
Minerals
calcium
Lima bean has 162% more calcium than russet potato - lima bean has 34mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Lima bean is an excellent source of iron and it has 265% more iron than russet potato - lima bean has 3.1mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both lima beans and russet potato are high in potassium. Lima bean has 12% more potassium than russet potato - lima bean has 467mg of potassium per 100 grams and russet potato has 417mg 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 Beans | Russet Potato | |
|---|---|---|
| beta-carotene | 126 UG | ~ |
| lutein + zeaxanthin | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lima bean has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Lima Beans | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.136 G | 0.01 G |
| Total | 0.136 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, lima bean has more linoleic acid than russet potato per 100 grams.
| Lima Beans | Russet Potato | |
|---|---|---|
| linoleic acid | 0.283 G | 0.032 G |
| Total | 0.283 G | 0.032 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: Lima Beans (Lima beans, immature seeds, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Lima Beans g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 lima beans or russet potato contain more calories in 100 grams?Lima bean is high in calories and russet potato has 30% less calories than lima bean - lima bean has 113 calories in 100g and russet potato has 79 calories.
Does lima beans or russet potato have more carbohydrates?
By weight, lima beans and russet potato contain similar amounts of carbs - lima bean has 20.2g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does lima beans or russet potato contain more iron?
Lima bean is an abundant source of iron and it has 270% more iron than russet potato - lima bean has 3.1mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does lima beans or russet potato contain more potassium?
Both lima beans and russet potato are high in potassium. Lima bean has 10% more potassium than russet potato - lima bean has 467mg of potassium in 100 grams and russet potato has 417mg of potassium.