• Home
  • Guides
  • Lima Beans vs Soy Protein Isolate: How Do They Compare?

Lima Beans vs Soy Protein Isolate: How Do They Compare?

This article explains the key similarities and differences between lima beans and soy protein isolate, foods from the legumes and legume product group. Read on to learn more about the lima beans vs soy protein isolate comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on January 19, 2023.

Lima Beans and soy protein isolate 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 soy protein isolate 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.

Soy Protein Isolate

Soy protein isolate is a highly purified form of protein derived from soybeans.

It is made by removing most of the fats and carbohydrates from soybeans, leaving mostly protein behind. It is a popular ingredient in many processed foods, such as protein bars and powders, as well as in meat and dairy alternatives.

Soy protein is also used as a binder and emulsifier in various foods.

Soy protein isolate is a good source of essential amino acids, which are the building blocks of protein. It is also low in fat and cholesterol-free, making it a heart-healthy option.

Additionally, it may help to lower cholesterol levels, improve bone health and support weight management. It can also be a good source of protein for vegetarians and vegans.

Soy Protein Isolate is an excellent source of Vitamin B9 (Folate).

It also contains a good amount of Vitamin B1 (Thiamine) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Lima Beans vs Soy Protein Isolate 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 soy protein isolate.

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

Lima BeansSoy Protein Isolate
Energy338 kcal335 kcal
Carbs63.4 g0 g
Sugar8.5 g0 g
Fiber19 g0 g
Protein21.5 g88.32 g
Fat0.69 g3.39 g
Saturated Fat0.161 g0.422 g

Lima Beans vs Soy Protein Isolate 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 soy protein isolate vs lima beans for weight loss, soy protein isolate is slightly lower in calories, with 335 calories per 100 grams, compared to 338 calories per 100 grams of lima beans.

However, both lima beans and soy protein isolate 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 Soy Protein Isolate Protein

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

Soy Protein Isolate offers around 76% more protein than lima beans.

Soy Protein Isolate has 88.3 grams of protein per 100 grams, while lima beans have 21.5 grams of protein per 100 grams.

Lima Beans vs Soy Protein Isolate 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 soy protein isolate.

The total amount of carbohydrates is around 100% higher in lima beans than in soy protein isolate. They have 63.4 grams per 100 grams, compared to 0 grams in soy protein isolate.

There’s less sugar in soy protein isolate than in lima beans, 100% precisely.

One handful of soy protein isolate (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 lima beans and soy protein isolate.

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 soy protein isolate which lima beans offer 0 grams per portion.

Lima Beans vs Soy Protein Isolate Fats

Like most other legumes, with the exception of lupins and peanuts, lima beans and soy protein isolate are low in fat.

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

Total fat in lima beans and soy protein isolate:

  • Lima Beans: 0.7 grams per 100 grams
  • Soy Protein Isolate: 3.4 per 100 grams

Speaking of saturated fats, lima beans are 50% lower in saturated fats.

Lima Beans and soy protein isolate contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Lima Beans vs Soy Protein Isolate Vitamins Content

This section will discuss the vitamin content of lima beans and soy protein isolate.

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

However, soy protein isolate has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

Lima Beans and soy protein isolate contain the same amount of vitamin A, vitamin C, vitamin D, and vitamin B12 (Cobalamin).

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

Lima BeansSoy Protein Isolate
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.507 mg0.176 mg
Vitamin B2 (Riboflavin)0.202 mg0.1 mg
Vitamin B3 (Niacin)1.54 mg1.438 mg
Vitamin B5 (Pantothenic acid)1.36 mg0.06 mg
Vitamin B6 (Pyroxidine)0.512 mg0.1 mg
Vitamin B9 (Folate)395 µg176 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.72 mg0
Vitamin K6 µg0

Lima Beans vs Soy Protein Isolate 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 soy protein isolate comparison focuses on their mineral content.

Lima Beans are a better source of calcium, copper, iron, phosphorus, sodium, and zinc than soy protein isolate.

On the other hand, soy protein isolate is a higher amount of fluoride, magnesium, manganese, potassium, and selenium.

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

Lima BeansSoy Protein Isolate
Calcium81 mg178 mg
Copper0.74 mg1.599 mg
Fluoride2.2 µg0
Iron7.51 mg14.5 mg
Magnesium224 mg39 mg
Manganese1.67 mg1.493 mg
Phosphorus385 mg776 mg
Potassium1720 mg81 mg
Selenium7.2 µg0.8 µg
Sodium18 mg1005 mg
Zinc2.83 mg4.03 mg

The Final Word

Lima Beans and soy protein isolate are highly nutritious and a great addition to a plant-based diet.

Both lima beans and soy protein isolate 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.

Sources

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.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.