Lima Beans vs Vigna Mungo Beans: How Are They Different?
Lima Beans and vigna mungo 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 vigna mungo 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.
Vigna Mungo Beans
Vigna mungo, also known as black gram or urad bean, is a type of legume native to India.
It is a popular ingredient in many vegan and vegetarian dishes due to its high protein and fiber content, as well as its rich, nutty flavor.
Vigna mungo is also a good source of several important nutrients, including potassium, iron, and B vitamins.
It can be enjoyed in a variety of dishes, such as black gram dal, curry, and sprouts.
In addition to being a nutritious food, Vigna mungo has been shown to have a number of potential health benefits.
It has been linked to lower cholesterol levels and improved blood sugar control, and it may also help to reduce the risk of certain types of cancer.
Vigna Mungo Beans are an excellent source of Vitamin B9 (Folate).
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), and Vitamin K.
Lima Beans vs Vigna Mungo 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 vigna mungo beans.
This comparison will start by comparing the caloric value of lima beans and vigna mungo beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Lima Beans | Vigna Mungo Beans | |
---|---|---|
Energy | 338 kcal | 341 kcal |
Carbs | 63.4 g | 59 g |
Sugar | 8.5 g | 6.6 g |
Fiber | 19 g | 18.3 g |
Protein | 21.5 g | 25.2 g |
Fat | 0.69 g | 1.64 g |
Saturated Fat | 0.161 g | 0.114 g |
Lima Beans vs Vigna Mungo 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 vigna mungo beans for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 341 calories per 100 grams of vigna mungo beans.
However, both lima beans and vigna mungo 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 Vigna Mungo Beans Protein
Legumes and most legume products, including lima beans and vigna mungo beans, are important sources of plant-based protein.
Vigna Mungo Beans offer around 15% more protein than lima beans.
Vigna Mungo Beans have 25.2 grams of protein per 100 grams, while lima beans have 21.5 grams of protein per 100 grams.
Lima Beans vs Vigna Mungo 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 vigna mungo beans.
The total amount of carbohydrates is around 7% higher in lima beans than in vigna mungo beans. They have 63.4 grams per 100 grams, compared to 59 grams in vigna mungo beans.
There’s less sugar in vigna mungo beans than in lima beans, 25% precisely.
One handful of vigna mungo beans (28 grams) contains 1.8 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 vigna mungo 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 vigna mungo beans which lima beans offer 5.1 grams per portion.
Lima Beans vs Vigna Mungo Beans Fats
Like most other legumes, with the exception of lupins and peanuts, lima beans and vigna mungo beans are low in fat.
Fats in lima beans and vigna mungo beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in lima beans and vigna mungo beans:
- Lima Beans: 0.7 grams per 100 grams
- Vigna Mungo Beans: 1.6 per 100 grams
Speaking of saturated fats, vigna mungo beans are 50% lower in saturated fats.
Vigna Mungo Beans and lima beans contain 0.1 grams and 0.2 grams of saturated fat per 100 grams, respectively.
Lima Beans vs Vigna Mungo Beans Vitamins Content
This section will discuss the vitamin content of lima beans and vigna mungo 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 A, vitamin B2 (Riboflavin), and vitamin K.
However, vigna mungo beans have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Lima Beans and vigna mungo beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins lima beans and vigna mungo beans contain side by side, so you can easily compare them.
Lima Beans | Vigna Mungo Beans | |
---|---|---|
Vitamin A | 0 | 23 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.507 mg | 0.273 mg |
Vitamin B2 (Riboflavin) | 0.202 mg | 0.254 mg |
Vitamin B3 (Niacin) | 1.54 mg | 1.45 mg |
Vitamin B5 (Pantothenic acid) | 1.36 mg | 0.906 mg |
Vitamin B6 (Pyroxidine) | 0.512 mg | 0.281 mg |
Vitamin B9 (Folate) | 395 µg | 216 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.72 mg | 0.51 mg |
Vitamin K | 6 µg | 9 µg |
Lima Beans vs Vigna Mungo 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 vigna mungo beans comparison focuses on their mineral content.
Lima Beans are a better source of calcium, copper, iron, magnesium, selenium, sodium, and zinc than vigna mungo beans.
On the other hand, vigna mungo beans are a higher amount of manganese, phosphorus, and potassium.
Lima Beans and vigna mungo beans contain the same amount of fluoride.
Check out the table below to learn how lima beans and vigna mungo beans compare when it comes to mineral content.
Lima Beans | Vigna Mungo Beans | |
---|---|---|
Calcium | 81 mg | 138 mg |
Copper | 0.74 mg | 0.981 mg |
Fluoride | 2.2 µg | 2.2 µg |
Iron | 7.51 mg | 7.57 mg |
Magnesium | 224 mg | 267 mg |
Manganese | 1.67 mg | 1.53 mg |
Phosphorus | 385 mg | 379 mg |
Potassium | 1720 mg | 983 mg |
Selenium | 7.2 µg | 8.2 µg |
Sodium | 18 mg | 38 mg |
Zinc | 2.83 mg | 3.35 mg |
The Final Word
Lima Beans and vigna mungo beans are highly nutritious and a great addition to a plant-based diet.
Both lima beans and vigna mungo 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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