Lima Beans vs Pinto Beans: How Are They Different?
Lima Beans and pinto 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 lima beans and pinto beans and help you learn more about their similarities and differences.
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.
Pinto Beans
Pinto beans (Phaseolus vulgaris) 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 rich, nutty flavor.
Pinto 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 pinto bean soup, chili, and salads.
In addition to being a nutritious food, pinto 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.
Pinto Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin C, Vitamin B3 (Niacin), and Vitamin K.
Lima Beans vs Pinto Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing lima beans vs pinto beans.
This comparison will start by comparing the caloric value of lima beans and pinto beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Lima Beans | Pinto Beans | |
---|---|---|
Energy | 338 kcal | 347 kcal |
Carbs | 63.4 g | 62.6 g |
Sugar | 8.5 g | 2.11 g |
Fiber | 19 g | 15.5 g |
Protein | 21.5 g | 21.4 g |
Fat | 0.69 g | 1.23 g |
Saturated Fat | 0.161 g | 0.235 g |
Lima Beans vs Pinto 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 pinto beans for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 347 calories per 100 grams of pinto beans.
However, both lima beans and pinto 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.
Lima Beans vs Pinto Beans Protein
Legumes and most legume products, including lima beans and pinto beans, are important sources of plant-based protein.
Lima Beans offer around 0% more protein than pinto beans.
Lima Beans have 21.5 grams of protein per 100 grams, while pinto beans have 21.4 grams of protein per 100 grams.
Lima Beans vs Pinto 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 lima beans and pinto beans.
The total amount of carbohydrates is around 1% higher in lima beans than in pinto beans. They have 63.4 grams per 100 grams, compared to 62.6 grams in pinto beans.
There’s less sugar in pinto beans than in lima beans, 75% precisely.
One handful of pinto beans (28 grams) contains 0.6 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 lima beans and pinto 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 pinto beans which lima beans offer 4.3 grams per portion.
Lima Beans vs Pinto Beans Fats
Like most other legumes, with the exception of lupins and peanuts, lima beans and pinto beans are low in fat.
Fats in lima beans and pinto beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in lima beans and pinto beans:
- Lima Beans: 0.7 grams per 100 grams
- Pinto Beans: 1.2 per 100 grams
Speaking of saturated fats, lima beans and pinto beans contain the same amount of saturated fats, 0.2 grams per 100 grams.
Lima Beans vs Pinto Beans Vitamins Content
This section will discuss the vitamin content of lima beans and pinto beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Lima Beans have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B9 (Folate).
However, pinto beans have a higher amount of vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
Lima Beans and pinto beans contain the same amount of vitamin A, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins lima beans and pinto beans contain side by side, so you can easily compare them.
Lima Beans | Pinto Beans | |
---|---|---|
Vitamin A | 0 | 0 |
Vitamin C | 0 | 6.3 mg |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.507 mg | 0.713 mg |
Vitamin B2 (Riboflavin) | 0.202 mg | 0.212 mg |
Vitamin B3 (Niacin) | 1.54 mg | 1.17 mg |
Vitamin B5 (Pantothenic acid) | 1.36 mg | 0.785 mg |
Vitamin B6 (Pyroxidine) | 0.512 mg | 0.474 mg |
Vitamin B9 (Folate) | 395 µg | 525 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.72 mg | 0.21 mg |
Vitamin K | 6 µg | 5.6 µg |
Lima Beans vs Pinto 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 lima beans and pinto beans comparison focuses on their mineral content.
Lima Beans are a better source of calcium, copper, phosphorus, and selenium than pinto beans.
On the other hand, pinto beans are a higher amount of iron, magnesium, manganese, potassium, sodium, and zinc.
Lima Beans and pinto beans contain the same amount of fluoride.
Check out the table below to learn how lima beans and pinto beans compare when it comes to mineral content.
Lima Beans | Pinto Beans | |
---|---|---|
Calcium | 81 mg | 113 mg |
Copper | 0.74 mg | 0.893 mg |
Fluoride | 2.2 µg | 2.2 µg |
Iron | 7.51 mg | 5.07 mg |
Magnesium | 224 mg | 176 mg |
Manganese | 1.67 mg | 1.15 mg |
Phosphorus | 385 mg | 411 mg |
Potassium | 1720 mg | 1390 mg |
Selenium | 7.2 µg | 27.9 µg |
Sodium | 18 mg | 12 mg |
Zinc | 2.83 mg | 2.28 mg |
The Final Word
Lima Beans and pinto beans are highly nutritious and a great addition to a plant-based diet.
Both lima beans and pinto 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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Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
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Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
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Protein And Amino Acid Requirements In Human Nutrition, WHO
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