Vital wheat gluten vs Lima Beans: Which Is Better?
Although vital wheat gluten and lima beans belong to different food groups, while vital wheat gluten 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 vital wheat gluten 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 vital wheat gluten and lima beans compare specifically.
Vital wheat gluten
Vital wheat gluten, also known as wheat gluten (Triticum aestivum), is a plant-based protein derived from wheat.
It is a rich source of micro and micronutrients, including essential amino acids, vitamins such as B-vitamins and minerals like iron, zinc, and magnesium.
Consuming vital wheat gluten has been linked to a variety of health benefits, including improved digestion, weight management, and muscle development. It is also a good source of protein for vegetarians and vegans. It can also be used as a meat substitute.
It is also beneficial for gluten sensitivity as it is gluten-free. Still, it is derived from wheat and contains gluten, so people with celiac disease should avoid it.
Vital wheat gluten is not an excellent source of any particular vitamin.
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.
Vital wheat gluten 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 vital wheat gluten vs lima beans.
This comparison will start by comparing the caloric value of vital wheat gluten and lima beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Vital wheat gluten||Lima Beans|
|Energy||370 kcal||338 kcal|
|Carbs||13.8 g||63.4 g|
|Sugar||0 g||8.5 g|
|Fiber||0.6 g||19 g|
|Protein||75.2 g||21.5 g|
|Fat||1.85 g||0.69 g|
|Saturated Fat||0.272 g||0.161 g|
Vital wheat gluten 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 vital wheat gluten for weight loss, lima beans are slightly lower in calories, with 338 calories per 100 grams, compared to 370 calories per 100 grams of vital wheat gluten.
However, both vital wheat gluten 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.
Vital wheat gluten vs Lima Beans Protein
Legumes and most legume products, including vital wheat gluten and lima beans, are important sources of plant-based protein.
Vital wheat gluten offers around 71% more protein than lima beans.
Vital wheat gluten has 75.2 grams of protein per 100 grams, while lima beans have 21.5 grams of protein per 100 grams.
Vital wheat gluten 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 vital wheat gluten and lima beans.
The total amount of carbohydrates is around 78% higher in lima beans than in vital wheat gluten. They have 63.4 grams per 100 grams, compared to 13.8 grams in vital wheat gluten.
There’s less sugar in vital wheat gluten than in lima beans, 100% precisely.
One handful of vital wheat gluten (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 vital wheat gluten 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 vital wheat gluten which offer 0.2 grams per portion.
Vital wheat gluten vs Lima Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, vital wheat gluten and lima beans are low in fat.
Fats in vital wheat gluten and lima beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in vital wheat gluten and lima beans:
- Vital wheat gluten: 1.9 grams per 100 grams
- Lima Beans: 0.7 per 100 grams
Speaking of saturated fats, lima beans are 33% lower in saturated fats.
Lima Beans and vital wheat gluten contain 0.2 grams and 0.3 grams of saturated fat per 100 grams, respectively.
Vital wheat gluten vs Lima Beans Vitamins Content
This section will discuss the vitamin content of vital wheat gluten and lima beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Vital wheat gluten has 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.
Vital wheat gluten 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 vital wheat gluten and lima beans contain side by side, so you can easily compare them.
|Vital wheat gluten||Lima Beans|
|Vitamin B1 (Thiamine)||0||0.507 mg|
|Vitamin B2 (Riboflavin)||0||0.202 mg|
|Vitamin B3 (Niacin)||0||1.54 mg|
|Vitamin B5 (Pantothenic acid)||0||1.36 mg|
|Vitamin B6 (Pyroxidine)||0||0.512 mg|
|Vitamin B9 (Folate)||0||395 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0||0.72 mg|
|Vitamin K||0||6 µg|
Vital wheat gluten 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 vital wheat gluten and lima beans comparison focuses on their mineral content.
Vital wheat gluten is a better source of copper, fluoride, iron, magnesium, manganese, phosphorus, potassium, and zinc than lima beans.
On the other hand, lima beans are a higher amount of calcium, selenium, and sodium.
Check out the table below to learn how vital wheat gluten and lima beans compare when it comes to mineral content.
|Vital wheat gluten||Lima Beans|
|Calcium||142 mg||81 mg|
|Copper||0.182 mg||0.74 mg|
|Iron||5.2 mg||7.51 mg|
|Magnesium||25 mg||224 mg|
|Phosphorus||260 mg||385 mg|
|Potassium||100 mg||1720 mg|
|Selenium||39.7 µg||7.2 µg|
|Sodium||29 mg||18 mg|
|Zinc||0.85 mg||2.83 mg|
The Final Word
Vital wheat gluten and lima beans are highly nutritious and a great addition to a plant-based diet.
Both vital wheat gluten 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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- We cite relevant studies and trusted sources.
- It's regularly updated.
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