Broad (Fava) Beans vs Lima Beans: How To Choose?
Broad (Fava) Beans and lima beans belong to the legumes and legume products food group, one of the staple food groups for people on a plant-based diet.
Legumes and most legume products are an affordable source of plant protein, dietary fiber, B vitamins, and minerals such as iron, calcium, potassium, and zinc, minerals that are usually harder to get on a plant-based diet.
This article will thoroughly compare broad (fava) beans and lima beans and help you learn more about their similarities and differences.
Broad (Fava) Beans
Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.
Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.
In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.
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.
Broad (Fava) Beans 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 broad (fava) beans vs lima beans.
This comparison will start by comparing the caloric value of broad (fava) beans and lima beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Broad (Fava) Beans | Lima Beans | |
---|---|---|
Energy | 341 kcal | 338 kcal |
Carbs | 58.3 g | 63.4 g |
Sugar | 5.7 g | 8.5 g |
Fiber | 25 g | 19 g |
Protein | 26.1 g | 21.5 g |
Fat | 1.53 g | 0.69 g |
Saturated Fat | 0.254 g | 0.161 g |
Broad (Fava) Beans vs Lima Beans Calories
Most calories in raw legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing lima beans vs broad (fava) beans for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 341 calories per 100 grams of broad (fava) beans.
However, both broad (fava) beans 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.
Broad (Fava) Beans vs Lima Beans Protein
Legumes and most legume products, including broad (fava) beans and lima beans, are important sources of plant-based protein.
Broad (Fava) Beans offer around 18% more protein than lima beans.
Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while lima beans have 21.5 grams of protein per 100 grams.
Broad (Fava) Beans 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 broad (fava) beans and lima beans.
The total amount of carbohydrates is around 8% higher in lima beans than in broad (fava) beans. They have 63.4 grams per 100 grams, compared to 58.3 grams in broad (fava) beans.
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There’s less sugar in broad (fava) beans than in lima beans, 33% precisely.
One handful of broad (fava) beans (28 grams) contains 1.6 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 broad (fava) beans and lima beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7 grams of fiber per portion, broad (fava) beans are a better source of fiber than lima beans which broad (fava) beans offer 5.3 grams per portion.
Broad (Fava) Beans vs Lima Beans Fats
Like most other legumes, with the exception of lupins and peanuts, broad (fava) beans and lima beans are low in fat.
Fats in broad (fava) beans and lima beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in broad (fava) beans and lima beans:
- Broad (Fava) Beans: 1.5 grams per 100 grams
- Lima Beans: 0.7 per 100 grams
Speaking of saturated fats, lima beans are 33% lower in saturated fats.
Lima Beans and broad (fava) beans contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Broad (Fava) Beans vs Lima Beans Vitamins Content
This section will discuss the vitamin content of broad (fava) beans and lima beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Broad (Fava) Beans have a higher amount of vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin E.
However, lima beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), and vitamin K.
Broad (Fava) Beans and lima beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins broad (fava) beans and lima beans contain side by side, so you can easily compare them.
Broad (Fava) Beans | Lima Beans | |
---|---|---|
Vitamin A | 53 IU | 0 |
Vitamin C | 1.4 mg | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.555 mg | 0.507 mg |
Vitamin B2 (Riboflavin) | 0.333 mg | 0.202 mg |
Vitamin B3 (Niacin) | 2.83 mg | 1.54 mg |
Vitamin B5 (Pantothenic acid) | 0.976 mg | 1.36 mg |
Vitamin B6 (Pyroxidine) | 0.366 mg | 0.512 mg |
Vitamin B9 (Folate) | 423 µg | 395 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.05 mg | 0.72 mg |
Vitamin K | 9 µg | 6 µg |
Broad (Fava) Beans 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 broad (fava) beans and lima beans comparison focuses on their mineral content.
Broad (Fava) Beans are a better source of iron, magnesium, manganese, potassium, and sodium than lima beans.
On the other hand, lima beans are a higher amount of calcium, copper, phosphorus, selenium, and zinc.
Broad (Fava) Beans and lima beans contain the same amount of fluoride.
Check out the table below to learn how broad (fava) beans and lima beans compare when it comes to mineral content.
Broad (Fava) Beans | Lima Beans | |
---|---|---|
Calcium | 103 mg | 81 mg |
Copper | 0.824 mg | 0.74 mg |
Fluoride | 2.2 µg | 2.2 µg |
Iron | 6.7 mg | 7.51 mg |
Magnesium | 192 mg | 224 mg |
Manganese | 1.63 mg | 1.67 mg |
Phosphorus | 421 mg | 385 mg |
Potassium | 1060 mg | 1720 mg |
Selenium | 8.2 µg | 7.2 µg |
Sodium | 13 mg | 18 mg |
Zinc | 3.14 mg | 2.83 mg |
The Final Word
Broad (Fava) Beans and lima beans are highly nutritious and a great addition to a plant-based diet.
Both broad (fava) beans 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 beans 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 are 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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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