Quinoa vs. Lima Beans
Nutrition comparison of Cooked Quinoa and Lima Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and lima beans:
- Both lima beans and quinoa are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than lima bean.
- Lima bean has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than lima bean.
- Lima bean has more niacin and pantothenic acid.
- Lima bean is an excellent source of Vitamin C, iron and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Lima Beans (Lima beans, immature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both lima beans and quinoa are high in calories. Lima bean is very similar to lima bean for calories - lima bean has 113 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in fat and similar to lima beans for carbs. Quinoa has a macronutrient ratio of 15:71:15 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Lima Beans | |
|---|---|---|
| Protein | 15% | 24% |
| Carbohydrates | 71% | 70% |
| Fat | 15% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Lima beans and quinoa contain similar amounts of carbs - lima bean has 20.2g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Both lima beans and quinoa are high in dietary fiber. Lima bean has 75% more dietary fiber than quinoa - lima bean has 4.9g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Lima beans and quinoa contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Lima bean has 55% more protein than quinoa - lima bean has 6.8g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both lima beans and quinoa are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Lima bean is an excellent source of Vitamin C and it has more Vitamin C than quinoa - lima bean has 23.4mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Lima bean has more Vitamin A than quinoa - lima bean has 10ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Lima beans and quinoa contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Vitamin K
Lima bean has more Vitamin K than quinoa - lima bean has 5.6ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Lima bean has more niacin and pantothenic acid. Both quinoa and lima beans contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Quinoa | Lima Beans | |
|---|---|---|
| Thiamin | 0.107 MG | 0.217 MG |
| Riboflavin | 0.11 MG | 0.103 MG |
| Niacin | 0.412 MG | 1.474 MG |
| Pantothenic acid | ~ | 0.247 MG |
| Vitamin B6 | 0.123 MG | 0.204 MG |
| Folate | 42 UG | 34 UG |
Minerals
calcium
Lima bean has 100% more calcium than quinoa - lima bean has 34mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Lima bean is an excellent source of iron and it has 111% more iron than quinoa - lima bean has 3.1mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Lima bean is an excellent source of potassium and it has 172% more potassium than quinoa - lima bean has 467mg of potassium per 100 grams and quinoa has 172mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, lima bean has more beta-carotene than quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than lima bean per 100 grams.
| Quinoa | Lima Beans | |
|---|---|---|
| beta-carotene | 3 UG | 126 UG |
| lutein + zeaxanthin | 53 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than lima bean per 100 grams. Both quinoa and lima beans contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Lima Beans | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.136 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.136 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than lima bean per 100 grams.
| Quinoa | Lima Beans | |
|---|---|---|
| linoleic acid | 0.974 G | 0.283 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.283 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Lima Beans (Lima beans, immature seeds, raw) .
Cooked Quinoa g
()
|
Daily Values (%) |
Lima Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lima beans or quinoa contain more calories in 100 grams?Both lima beans and quinoa are high in calories. Lima bean is quite similar to lima bean for calories - lima bean has 113 calories in 100g and quinoa has 120 calories.
Does lima beans or quinoa have more carbohydrates?
By weight, lima beans and quinoa contain similar amounts of carbs - lima bean has 20.2g of carbs for 100g and quinoa has 21.3g of carbohydrates.
Does lima beans or quinoa contain more iron?
Lima bean is an abundant source of iron and it has 110% more iron than quinoa - lima bean has 3.1mg of iron in 100 grams and quinoa has 1.5mg of iron.
Does lima beans or quinoa contain more potassium?
Lima bean is a rich source of potassium and it has 170% more potassium than quinoa - lima bean has 467mg of potassium in 100 grams and quinoa has 172mg of potassium.