Wheat Flour vs. Lima Beans
Nutrition comparison of Wheat Flour and Lima Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and lima beans:
- Both lima beans and wheat flour are high in calories, dietary fiber and iron.
- Lima bean has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than lima bean.
- Lima bean is an excellent source of Vitamin C and potassium.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, lima bean contains more Vitamin B6.
- Wheat flour is a great source of protein.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) 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 wheat flour are high in calories. Wheat flour has 219% more calories than lima bean - lima bean has 113 calories per 100 grams and wheat flour has 361 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and similar to lima beans for fat. Wheat flour has a macronutrient ratio of 14:82:4 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Lima Beans | |
|---|---|---|
| Protein | 14% | 24% |
| Carbohydrates | 82% | 70% |
| Fat | 4% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and lima bean has 72% less carbohydrates than wheat flour - lima bean has 20.2g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Both lima beans and wheat flour are high in dietary fiber. Lima bean has 104% more dietary fiber than wheat flour - lima bean has 4.9g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Lima beans and wheat flour contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 75% more protein than lima bean - lima bean has 6.8g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both lima beans and wheat flour are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
Vitamins
Vitamin C
Lima bean is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - lima bean has 23.4mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Lima bean has more Vitamin A than wheat flour - lima bean has 10ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Lima beans and wheat flour contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Lima beans and wheat flour contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, lima bean contains more Vitamin B6. Both wheat flour and lima beans contain significant amounts of pantothenic acid.
| Wheat Flour | Lima Beans | |
|---|---|---|
| Thiamin | 0.812 MG | 0.217 MG |
| Riboflavin | 0.512 MG | 0.103 MG |
| Niacin | 7.554 MG | 1.474 MG |
| Pantothenic acid | 0.438 MG | 0.247 MG |
| Vitamin B6 | 0.037 MG | 0.204 MG |
| Folate | 183 UG | 34 UG |
Minerals
calcium
Lima bean has 127% more calcium than wheat flour - lima bean has 34mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Both lima beans and wheat flour are high in iron. Wheat flour has 40% more iron than lima bean - lima bean has 3.1mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Lima bean is an excellent source of potassium and it has 367% more potassium than wheat flour - lima bean has 467mg of potassium per 100 grams and wheat flour has 100mg 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 wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than lima bean per 100 grams.
| Wheat Flour | Lima Beans | |
|---|---|---|
| beta-carotene | 1 UG | 126 UG |
| lutein + zeaxanthin | 79 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lima bean has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Lima Beans | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.136 G |
| Total | 0.043 G | 0.136 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than lima bean per 100 grams.
| Wheat Flour | Lima Beans | |
|---|---|---|
| linoleic acid | 0.685 G | 0.283 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Lima Beans (Lima beans, immature seeds, raw) .
Wheat Flour 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 lima beans or wheat flour contain more calories in 100 grams?Both lima beans and wheat flour are high in calories. Wheat flour has 220% more calories than lima bean - lima bean has 113 calories in 100g and wheat flour has 361 calories.
Does lima beans or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and lima bean has 70% fewer carbohydrates than wheat flour - lima bean has 20.2g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does lima beans or wheat flour contain more iron?
Both lima beans and wheat flour are high in iron. Wheat flour has 40% more iron than lima bean - lima bean has 3.1mg of iron in 100 grams and wheat flour has 4.4mg of iron.
Does lima beans or wheat flour contain more potassium?
Lima bean is a rich source of potassium and it has 370% more potassium than wheat flour - lima bean has 467mg of potassium in 100 grams and wheat flour has 100mg of potassium.