Koyadofu vs Lima Beans: Which Is Better?
Koyadofu 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 koyadofu and lima beans and help you learn more about their similarities and differences.
Dried-frozen tofu, also known as koyadofu (Aphanotofu koyadofu), is a traditional Japanese food made from soybeans.
It is made by freezing tofu and then drying it, resulting in a chewy texture and a strong soybean flavor.
This type of tofu is often rehydrated and used in soups, stews, and hot pots, but it can also be eaten as a snack or used as an ingredient in various dishes.
Dried-frozen tofu is a rich source of protein, which is essential for building and repairing muscle tissue, and it also contains various vitamins and minerals, including calcium, iron, and potassium.
It is also low in calories and fat and cholesterol-free.
Additionally, it is a good source of isoflavones, which have been found to have anti-cancer properties and may also help to reduce the risk of heart disease.
Eating it regularly can help in maintaining overall health and well-being.
Koyadofu is an excellent source of Vitamin B1 (Thiamine).
It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
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.
Koyadofu 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 koyadofu vs lima beans.
This comparison will start by comparing the caloric value of koyadofu and lima beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Koyadofu 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 koyadofu for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 477 calories per 100 grams of koyadofu.
However, both koyadofu 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.
Koyadofu vs Lima Beans Protein
Legumes and most legume products, including koyadofu and lima beans, are important sources of plant-based protein.
Koyadofu offers around 59% more protein than lima beans.
Koyadofu has 52.5 grams of protein per 100 grams, while lima beans have 21.5 grams of protein per 100 grams.
Koyadofu 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 koyadofu and lima beans.
The total amount of carbohydrates is around 84% higher in lima beans than in koyadofu. They have 63.4 grams per 100 grams, compared to 10 grams in koyadofu.
There’s less sugar in koyadofu than in lima beans, 100% precisely.
One handful of koyadofu (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 koyadofu 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 koyadofu which offer 2 grams per portion.
Koyadofu vs Lima Beans Fats
Like most other legumes, with the exception of lupins and peanuts, koyadofu and lima beans are low in fat.
Fats in koyadofu and lima beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in koyadofu and lima beans:
- Koyadofu: 30.3 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 koyadofu contain 0.2 grams and 4.4 grams of saturated fat per 100 grams, respectively.
Koyadofu vs Lima Beans Vitamins Content
This section will discuss the vitamin content of koyadofu and lima beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Koyadofu has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, lima beans have a higher amount of vitamin A, vitamin C, and vitamin B2 (Riboflavin).
Koyadofu and lima beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins koyadofu and lima beans contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Koyadofu 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 koyadofu and lima beans comparison focuses on their mineral content.
Koyadofu is a better source of fluoride, magnesium, potassium, and sodium than lima beans.
On the other hand, lima beans are a higher amount of calcium, copper, iron, manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how koyadofu and lima beans compare when it comes to mineral content.
The Final Word
Koyadofu and lima beans are highly nutritious and a great addition to a plant-based diet.
Both koyadofu 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.
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