Whole Wheat Flour vs. Lima Beans

Nutrition comparison of Whole 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 whole 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 whole wheat flour and lima beans:

  • Both lima beans and whole wheat flour are high in calories, dietary fiber, iron and potassium.
  • Lima bean has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than lima bean.
  • Lima bean is an excellent source of Vitamin C.
  • Whole wheat flour has more niacin and pantothenic acid.
  • Whole wheat flour is a great source of protein.
Detailed nutritional comparison of whole wheat flour and lima beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Lima Beans (Lima beans, immature seeds, raw) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Flour src
Image of Lima Beans src

Calories and Carbs

calories

Both lima beans and whole wheat flour are high in calories. Whole wheat flour has 194% more calories than lima bean - lima bean has 113 calories per 100 grams and whole wheat flour has 332 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to lima beans for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for lima beans, 23:70:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Lima Beans
Protein 11% 23%
Carbohydrates 84% 70%
Fat 5% 7%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and lima bean has 73% less carbohydrates than whole wheat flour - lima bean has 20.2g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.

dietary fiber

Both lima beans and whole wheat flour are high in dietary fiber. Whole wheat flour has 167% more dietary fiber than lima bean - lima bean has 4.9g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.

sugar

Lima beans and whole wheat flour contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and whole wheat flour has 1g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 40% more protein than lima bean - lima bean has 6.8g of protein per 100 grams and whole wheat flour has 9.6g of protein.

Fat

saturated fat

Both lima beans and whole wheat flour are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.

Vitamins

Vitamin C

Lima bean is an excellent source of Vitamin C and it has more Vitamin C than whole wheat flour - lima bean has 23.4mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

Lima bean has more Vitamin A than whole wheat flour - lima bean has 10ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Lima beans and whole wheat flour contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.

Vitamin K

Lima beans and whole wheat flour contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.

The B Vitamins

Whole wheat flour has more niacin and pantothenic acid. Both whole wheat flour and lima beans contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.

Whole Wheat Flour Lima Beans
Thiamin 0.297 MG 0.217 MG
Riboflavin 0.188 MG 0.103 MG
Niacin 5.347 MG 1.474 MG
Pantothenic acid 1.011 MG 0.247 MG
Vitamin B6 0.191 MG 0.204 MG
Folate 28 UG 34 UG

Minerals

calcium

Lima beans and whole wheat flour contain similar amounts of calcium - lima bean has 34mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.

iron

Both lima beans and whole wheat flour are high in iron. Whole wheat flour has 18% more iron than lima bean - lima bean has 3.1mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.

potassium

Both lima beans and whole wheat flour are high in potassium. Lima bean has 19% more potassium than whole wheat flour - lima bean has 467mg of potassium per 100 grams and whole wheat flour has 394mg 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 whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than lima bean per 100 grams.

Whole Wheat Flour Lima Beans
beta-carotene 5 UG 126 UG
lutein + zeaxanthin 220 UG ~


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Flour or Lima Beans .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Lima Beans (Lima beans, immature seeds, raw) .

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FAQ

Does lima beans or whole wheat flour contain more calories in 100 grams?
Both lima beans and whole wheat flour are high in calories. Whole wheat flour has 190% more calories than lima bean - lima bean has 113 calories in 100g and whole wheat flour has 332 calories.

Does lima beans or whole wheat flour have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and lima bean has 70% fewer carbohydrates than whole wheat flour - lima bean has 20.2g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.

Does lima beans or whole wheat flour contain more iron?
Both lima beans and whole wheat flour are high in iron. Whole wheat flour has 20% more iron than lima bean - lima bean has 3.1mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.

Does lima beans or whole wheat flour contain more potassium?
Both lima beans and whole wheat flour are high in potassium. Lima bean has 20% more potassium than whole wheat flour - lima bean has 467mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.