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Lima Beans vs White Beans: Which One is Better for You?

This article explains the key similarities and differences between lima beans and white beans, foods from the legumes and legume product group. Read on to learn more about the lima beans vs white beans comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on January 12, 2023.

Lima Beans and white 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 white 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.

White Beans

White beans (Phaseolus vulgaris), also known as navy beans or haricot beans, are a type of legume native to 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 mild, slightly nutty flavor.

White 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 white bean soup, salad, and dips.

In addition to being a nutritious food, white 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.

White Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Lima Beans vs White 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 white beans.

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

Lima BeansWhite Beans
Energy338 kcal333 kcal
Carbs63.4 g60.3 g
Sugar8.5 g2.11 g
Fiber19 g15.2 g
Protein21.5 g23.4 g
Fat0.69 g0.85 g
Saturated Fat0.161 g0.219 g

Lima Beans vs White 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 white beans vs lima beans for weight loss, white beans are slightly lower in calories, with 333 calories per 100 grams, compared to 338 calories per 100 grams of lima beans.

However, both lima beans and white 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 White Beans Protein

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

White Beans offer around 8% more protein than lima beans.

White Beans have 23.4 grams of protein per 100 grams, while lima beans have 21.5 grams of protein per 100 grams.

Lima Beans vs White 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 white beans.

The total amount of carbohydrates is around 5% higher in lima beans than in white beans. They have 63.4 grams per 100 grams, compared to 60.3 grams in white beans.

There’s less sugar in white beans than in lima beans, 75% precisely.

One handful of white 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 white 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 white beans which lima beans offer 4.3 grams per portion.

Lima Beans vs White Beans Fats

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

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

Total fat in lima beans and white beans:

  • Lima Beans: 0.7 grams per 100 grams
  • White Beans: 0.9 per 100 grams

Speaking of saturated fats, lima beans and white beans contain the same amount of saturated fats, 0.2 grams per 100 grams.

Lima Beans vs White Beans Vitamins Content

This section will discuss the vitamin content of lima beans and white beans.

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

However, white beans have 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 white beans 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 white beans contain side by side, so you can easily compare them.

Lima BeansWhite Beans
Vitamin A00
Vitamin C00
Vitamin D00
Vitamin B1 (Thiamine)0.507 mg0.437 mg
Vitamin B2 (Riboflavin)0.202 mg0.146 mg
Vitamin B3 (Niacin)1.54 mg0.479 mg
Vitamin B5 (Pantothenic acid)1.36 mg0.732 mg
Vitamin B6 (Pyroxidine)0.512 mg0.318 mg
Vitamin B9 (Folate)395 µg388 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.72 mg0.21 mg
Vitamin K6 µg5.6 µg

Lima Beans vs White 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 white beans comparison focuses on their mineral content.

Lima Beans are a better source of calcium, copper, iron, manganese, potassium, selenium, and zinc than white beans.

On the other hand, white beans are a higher amount of magnesium, phosphorus, and sodium.

Lima Beans and white beans contain the same amount of fluoride.

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

Lima BeansWhite Beans
Calcium81 mg240 mg
Copper0.74 mg0.984 mg
Fluoride2.2 µg2.2 µg
Iron7.51 mg10.4 mg
Magnesium224 mg190 mg
Manganese1.67 mg1.8 mg
Phosphorus385 mg301 mg
Potassium1720 mg1800 mg
Selenium7.2 µg12.8 µg
Sodium18 mg16 mg
Zinc2.83 mg3.67 mg

The Final Word

Lima Beans and white beans are highly nutritious and a great addition to a plant-based diet.

Both lima beans and white 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.

Sources

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