Millet flour vs Lima Beans: Difference, Benefits, More
Although millet flour and lima beans belong to different food groups, while millet flour belong is a grain, and lima beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares millet flour and lima beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how millet flour and lima beans compare specifically.
Millet flour (Panicum miliaceum) is made from ground millet, which is an ancient grain that is grown in many parts of the world, including Africa, Asia, and Europe.
It is a good source of carbohydrates, dietary fibers, and small amounts of vitamins and minerals like magnesium, phosphorus, and B vitamins. It is also gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
Millet flour is commonly used in baking and is a good alternative to wheat flour for gluten-free or alternative baking. It is also used in traditional African and Asian dishes.
Millet flour is considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet. It is also a sustainable crop, as it is drought-tolerant and can be grown in poor soil conditions.
Millet flour is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).
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.
Millet flour vs Lima Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing millet flour vs lima beans.
This comparison will start by comparing the caloric value of millet flour and lima beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Millet flour||Lima Beans|
|Energy||382 kcal||338 kcal|
|Carbs||75.1 g||63.4 g|
|Sugar||1.66 g||8.5 g|
|Fiber||3.5 g||19 g|
|Protein||10.8 g||21.5 g|
|Fat||4.25 g||0.69 g|
|Saturated Fat||0.536 g||0.161 g|
Millet flour vs Lima Beans Calories
Most calories in raw grains and 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 millet flour for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 382 calories per 100 grams of millet flour.
However, both millet flour and lima 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.
Millet flour vs Lima Beans Protein
Legumes and most legume products, including millet flour and lima beans, are important sources of plant-based protein.
Lima Beans offer around 50% more protein than millet flour.
Lima Beans have 21.5 grams of protein per 100 grams, while millet flour has 10.8 grams of protein per 100 grams.
Millet flour vs Lima 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 millet flour and lima beans.
The total amount of carbohydrates is around 16% higher in millet flour than in lima beans. It have 75.1 grams per 100 grams, compared to 63.4 grams in lima beans.
There’s less sugar in millet flour than in lima beans, 79% precisely.
One handful of millet flour (28 grams) contains 0.5 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 millet flour and lima 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 millet flour which offer 1 grams per portion.
Millet flour vs Lima Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, millet flour and lima beans are low in fat.
Fats in millet flour and lima beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in millet flour and lima beans:
- Millet flour: 4.3 grams per 100 grams
- Lima Beans: 0.7 per 100 grams
Speaking of saturated fats, lima beans are 60% lower in saturated fats.
Lima Beans and millet flour contain 0.2 grams and 0.5 grams of saturated fat per 100 grams, respectively.
Millet flour vs Lima Beans Vitamins Content
This section will discuss the vitamin content of millet flour and lima beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Millet flour has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, lima beans have a higher amount of vitamin A, and vitamin B3 (Niacin).
Millet flour and lima beans contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins millet flour and lima beans contain side by side, so you can easily compare them.
|Millet flour||Lima Beans|
|Vitamin A||9 IU||0|
|Vitamin B1 (Thiamine)||0.413 mg||0.507 mg|
|Vitamin B2 (Riboflavin)||0.073 mg||0.202 mg|
|Vitamin B3 (Niacin)||6.02 mg||1.54 mg|
|Vitamin B5 (Pantothenic acid)||1.27 mg||1.36 mg|
|Vitamin B6 (Pyroxidine)||0.372 mg||0.512 mg|
|Vitamin B9 (Folate)||42 µg||395 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.11 mg||0.72 mg|
|Vitamin K||0.8 µg||6 µg|
Millet flour vs Lima 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 millet flour and lima beans comparison focuses on their mineral content.
Millet flour is a better source of calcium, copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc than lima beans.
On the other hand, lima beans are a higher amount of selenium.
Check out the table below to learn how millet flour and lima beans compare when it comes to mineral content.
|Millet flour||Lima Beans|
|Calcium||14 mg||81 mg|
|Copper||0.535 mg||0.74 mg|
|Iron||3.94 mg||7.51 mg|
|Magnesium||119 mg||224 mg|
|Manganese||1 mg||1.67 mg|
|Phosphorus||285 mg||385 mg|
|Potassium||224 mg||1720 mg|
|Selenium||32.7 µg||7.2 µg|
|Sodium||4 mg||18 mg|
|Zinc||2.63 mg||2.83 mg|
The Final Word
Millet flour and lima beans are highly nutritious and a great addition to a plant-based diet.
Both millet flour and lima 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 grains 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 and grains are a 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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