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Durum wheat vs Lima Beans: Which Is Healthier?

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

Written by Esther Bumpus, Health Writer. Updated on February 18, 2023.

Although durum wheat and lima beans belong to different food groups, while durum wheat belong is a grain, and lima beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

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

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

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

Durum wheat

Durum wheat (Triticum durum) is a type of wheat that is known for its high protein and gluten content.

It is a good source of carbohydrates, protein, and small amounts of vitamins and minerals like iron, zinc, and B-vitamins. It is also rich in antioxidants and essential amino acids, making it a valuable food for vegetarians and vegans.

Durum wheat is commonly used in the production of pasta and couscous and also in traditional dishes like semolina porridge and bread. It is also used in some breakfast cereals and snacks. The high gluten content of durum wheat gives pasta and other products made from it a distinct texture and yellow color due to the presence of carotenoids in the wheat endosperm.

Durum wheat is gluten-rich. Thus, it is unsuitable for people with gluten sensitivities or celiac disease. It can be enjoyed as a balanced diet, combined with vegetables, lean protein sources, and healthy fats.

Durum wheat is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

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.

Durum wheat 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 durum wheat vs lima beans.

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

Durum wheatLima Beans
Energy339 kcal338 kcal
Carbs71.1 g63.4 g
Sugar0 g8.5 g
Fiber3.4 g19 g
Protein13.7 g21.5 g
Fat2.47 g0.69 g
Saturated Fat0.454 g0.161 g

Durum wheat vs Lima Beans Calories

Most calories in raw grains and 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 durum wheat for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 339 calories per 100 grams of durum wheat.

However, both durum wheat 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.

Durum wheat vs Lima Beans Protein

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

Lima Beans offer around 36% more protein than durum wheat.

Lima Beans have 21.5 grams of protein per 100 grams, while durum wheat has 13.7 grams of protein per 100 grams.

Durum wheat 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 durum wheat and lima beans.

The total amount of carbohydrates is around 11% higher in durum wheat than in lima beans. It have 71.1 grams per 100 grams, compared to 63.4 grams in lima beans.

There’s less sugar in durum wheat than in lima beans, 100% precisely.

One handful of durum wheat (28 grams) contains 0 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 durum wheat 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 durum wheat which offer 1 grams per portion.

Durum wheat vs Lima Beans Fats

Like most other grains and legumes, with the exception of lupins and peanuts, durum wheat and lima beans are low in fat.

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

Total fat in durum wheat and lima beans:

  • Durum wheat: 2.5 grams per 100 grams
  • Lima Beans: 0.7 per 100 grams

Speaking of saturated fats, lima beans are 60% lower in saturated fats.

Lima Beans and durum wheat contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.

Durum wheat vs Lima Beans Vitamins Content

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

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

Durum wheat has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

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

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

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

Durum wheatLima Beans
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.419 mg0.507 mg
Vitamin B2 (Riboflavin)0.121 mg0.202 mg
Vitamin B3 (Niacin)6.74 mg1.54 mg
Vitamin B5 (Pantothenic acid)0.935 mg1.36 mg
Vitamin B6 (Pyroxidine)0.419 mg0.512 mg
Vitamin B9 (Folate)43 µg395 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.72 mg
Vitamin K0.9 µg6 µg

Durum wheat 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 durum wheat and lima beans comparison focuses on their mineral content.

Durum wheat is a better source of calcium, copper, fluoride, iron, magnesium, potassium, and sodium than lima beans.

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

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

Durum wheatLima Beans
Calcium34 mg81 mg
Copper0.553 mg0.74 mg
Fluoride02.2 µg
Iron3.52 mg7.51 mg
Magnesium144 mg224 mg
Manganese3.01 mg1.67 mg
Phosphorus508 mg385 mg
Potassium431 mg1720 mg
Selenium89.4 µg7.2 µg
Sodium2 mg18 mg
Zinc4.16 mg2.83 mg

The Final Word

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

Both durum wheat 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 grains 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 and grains 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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