Lima Beans vs Soy: Which Is Healthier?
Lima Beans and soy 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 and help you learn more about their similarities and differences.
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.
Soybeans (Glycine max) are a type of legume native to East Asia.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.
In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.
They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.
Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.
Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.
They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin E.
Lima Beans vs Soy 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.
This comparison will start by comparing the caloric value of lima beans and soy and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Lima Beans vs Soy 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 soy for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 446 calories per 100 grams of soy.
However, both lima beans and soy 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
Legumes and most legume products, including lima beans and soy, are important sources of plant-based protein.
Soy offer around 41% more protein than lima beans.
Soy have 36.5 grams of protein per 100 grams, while lima beans have 21.5 grams of protein per 100 grams.
Lima Beans vs Soy 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.
The total amount of carbohydrates is around 52% higher in lima beans than in soy. They have 63.4 grams per 100 grams, compared to 30.2 grams in soy.
There’s less sugar in soy than in lima beans, 13% precisely.
One handful of soy (28 grams) contains 2.1 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.
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 which lima beans offer 2.6 grams per portion.
Lima Beans vs Soy Fats
Like most other legumes, with the exception of lupins and peanuts, lima beans and soy are low in fat.
Fats in lima beans and soy are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in lima beans and soy:
- Lima Beans: 0.7 grams per 100 grams
- Soy: 19.9 per 100 grams
Speaking of saturated fats, lima beans are 93% lower in saturated fats.
Lima Beans and soy contain 0.2 grams and 2.9 grams of saturated fat per 100 grams, respectively.
Lima Beans vs Soy Vitamins Content
This section will discuss the vitamin content of lima beans and soy.
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 A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin E, and vitamin K.
However, soy have a higher amount of vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Lima Beans and soy contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins lima beans and soy 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)
Lima Beans vs Soy 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 comparison focuses on their mineral content.
Lima Beans are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than soy.
On the other hand, soy are a higher amount of sodium.
Lima Beans and soy contain the same amount of fluoride.
Check out the table below to learn how lima beans and soy compare when it comes to mineral content.
The Final Word
Lima Beans and soy are highly nutritious and a great addition to a plant-based diet.
Both lima beans and soy 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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