Sunflower Seeds vs Lima Beans: Which Is Healthier?

Although sunflower seeds and lima beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While sunflower seeds belong to the nuts and seeds group, lima beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares sunflower seeds and lima beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how sunflower seeds and lima beans compare specifically.

Sunflower Seeds

Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sunflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Sunflower seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sunflower Seeds is an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

It also contains a good amount of Vitamin B5 (Pantothenic acid).

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.

Sunflower Seeds 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 sunflower seeds vs lima beans.

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

Sunflower Seeds vs Lima Beans Calories

Comparing lima beans vs sunflower seeds for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 612 calories per 100 grams of sunflower seeds.

However, both sunflower seeds 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.

Sunflower Seeds vs Lima Beans Protein

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

Lima Beans offer around 2% more protein than sunflower seeds.

Lima Beans have 21.5 grams of protein per 100 grams, while sunflower seeds has 21 grams of protein per 100 grams.

Sunflower Seeds 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 sunflower seeds and lima beans.

The total amount of carbohydrates is around 73% higher in lima beans than in sunflower seeds. They have 63.4 grams per 100 grams, compared to 17.1 grams in sunflower seeds.

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There’s less sugar in sunflower seeds than in lima beans, 100% precisely.

One handful of sunflower seeds (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 sunflower seeds 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 sunflower seeds which offer 2.9 grams per portion.

Sunflower Seeds vs Lima Beans Fats

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

Total fat in sunflower seeds and lima beans:

• Sunflower Seeds: 56.1 grams per 100 grams
• Lima Beans: 0.7 per 100 grams

Speaking of saturated fats, lima beans are 96% lower in saturated fats.

Lima Beans and sunflower seeds contain 0.2 grams and 5.4 grams of saturated fat per 100 grams, respectively.

Sunflower Seeds vs Lima Beans Vitamins Content

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

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

Sunflower Seeds has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, lima beans have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Sunflower Seeds and lima 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 sunflower seeds and lima beans contain side by side, so you can easily compare them.

Sunflower Seeds 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 sunflower seeds and lima beans comparison focuses on their mineral content.

Sunflower Seeds is a better source of calcium, fluoride, iron, and potassium than lima beans.

On the other hand, lima beans are a higher amount of copper, magnesium, manganese, phosphorus, selenium, sodium, and zinc.

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

The Final Word

Sunflower Seeds and lima beans are highly nutritious and a great addition to a plant-based diet.

Both sunflower seeds 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 nuts, seeds 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, nuts and seeds 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.