Almonds vs Lima Beans: Which Is Better?

This article explains the key similarities and differences between almonds and lima beans, foods from the grains and legumes food groups. Read on to learn more about the almonds vs lima beans comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 15, 2023.

Although almonds and lima beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While almonds belong to the nuts and seeds group, lima beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares almonds and lima beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how almonds and lima beans compare specifically.

Almonds

Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds is an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

It also contains a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Lima Beans

Lima beans (Phaseolus lunatus), also known as butter beans, are a type of legume native to Central and South America.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their creamy, buttery texture.

Lima beans are also a good source of several important nutrients, including potassium, iron, and folate.

They can be enjoyed in a variety of dishes, such as lima bean soup, salads, and dips.

In addition to being a nutritious food, lima beans have been shown to have a number of potential health benefits.

They have been linked to lower blood pressure and cholesterol levels, and may also help to reduce the risk of certain types of cancer.

Lima Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin E, and Vitamin K.

Almonds vs Lima Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs lima beans.

This comparison will start by comparing the caloric value of almonds and lima beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

AlmondsLima Beans
Energy579 kcal338 kcal
Carbs21.6 g63.4 g
Sugar4.35 g8.5 g
Fiber12.5 g19 g
Protein21.2 g21.5 g
Fat49.9 g0.69 g
Saturated Fat3.8 g0.161 g

Almonds vs Lima Beans Calories

Comparing lima beans vs almonds for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 579 calories per 100 grams of almonds.

However, both almonds and lima beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Almonds vs Lima Beans Protein

Legumes and most legume products, including almonds and lima beans, are important sources of plant-based protein.

Lima Beans offer around 1% more protein than almonds.

Lima Beans have 21.5 grams of protein per 100 grams, while almonds has 21.2 grams of protein per 100 grams.

Almonds vs Lima Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and lima beans.

The total amount of carbohydrates is around 66% higher in lima beans than in almonds. They have 63.4 grams per 100 grams, compared to 21.6 grams in almonds.

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There’s less sugar in almonds than in lima beans, 50% precisely.

One handful of almonds (28 grams) contains 1.2 grams of sugar, while the same amount of lima beans contains 2.4 grams.

Lastly, let’s take a look at the dietary fiber in almonds and lima beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 5.3 grams of fiber per portion, lima beans are a better source of fiber than almonds which offer 3.5 grams per portion.

Almonds vs Lima Beans Fats

Fats in almonds and lima beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in almonds and lima beans:

  • Almonds: 49.9 grams per 100 grams
  • Lima Beans: 0.7 per 100 grams

Speaking of saturated fats, lima beans are 95% lower in saturated fats.

Lima Beans and almonds contain 0.2 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Lima Beans Vitamins Content

This section will discuss the vitamin content of almonds and lima beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, lima beans have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Almonds and lima beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins almonds and lima beans contain side by side, so you can easily compare them.

AlmondsLima Beans
Vitamin A2 IU0
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.507 mg
Vitamin B2 (Riboflavin)1.14 mg0.202 mg
Vitamin B3 (Niacin)3.62 mg1.54 mg
Vitamin B5 (Pantothenic acid)0.471 mg1.36 mg
Vitamin B6 (Pyroxidine)0.137 mg0.512 mg
Vitamin B9 (Folate)44 µg395 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0.72 mg
Vitamin K06 µg

Almonds vs Lima Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and lima beans comparison focuses on their mineral content.

Almonds is a better source of fluoride, iron, potassium, selenium, and sodium than lima beans.

On the other hand, lima beans are a higher amount of calcium, copper, magnesium, manganese, phosphorus, and zinc.

Check out the table below to learn how almonds and lima beans compare when it comes to mineral content.

AlmondsLima Beans
Calcium269 mg81 mg
Copper1.03 mg0.74 mg
Fluoride02.2 µg
Iron3.71 mg7.51 mg
Magnesium270 mg224 mg
Manganese2.18 mg1.67 mg
Phosphorus481 mg385 mg
Potassium733 mg1720 mg
Selenium4.1 µg7.2 µg
Sodium1 mg18 mg
Zinc3.12 mg2.83 mg

The Final Word

Almonds and lima beans are highly nutritious and a great addition to a plant-based diet.

Both almonds and lima beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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