Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and lima beans:
Both lima beans and walnut are high in calories. Walnut has 479% more calories than lima bean - lima bean has 113 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, walnut is lighter in protein, much lighter in carbs and much heavier in fat compared to lima beans per calorie. Walnut has a macronutrient ratio of 9:8:84 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Walnut | Lima Beans | |
---|---|---|
Protein | 9% | 24% |
Carbohydrates | 8% | 70% |
Fat | 84% | 7% |
Alcohol | ~ | ~ |
Walnut has 32% less carbohydrates than lima bean - lima bean has 20.2g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
Both lima beans and walnut are high in dietary fiber. Walnut has 37% more dietary fiber than lima bean - lima bean has 4.9g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
Lima beans and walnut contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and walnut has 2.6g of sugar.
Walnut is an excellent source of protein and it has 123% more protein than lima bean - lima bean has 6.8g of protein per 100 grams and walnut has 15.2g of protein.
Walnut is high in saturated fat and lima bean has 97% less saturated fat than walnut - lima bean has 0.2g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Lima bean is an excellent source of Vitamin C and it has 17 times more Vitamin C than walnut - lima bean has 23.4mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Lima beans and walnut contain similar amounts of Vitamin A - lima bean has 10ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Lima beans and walnut contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Lima beans and walnut contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
Walnut has more pantothenic acid, Vitamin B6 and folate. Both walnut and lima beans contain significant amounts of thiamin, riboflavin and niacin.
Walnut | Lima Beans | |
---|---|---|
Thiamin | 0.341 MG | 0.217 MG |
Riboflavin | 0.15 MG | 0.103 MG |
Niacin | 1.125 MG | 1.474 MG |
Pantothenic acid | 0.57 MG | 0.247 MG |
Vitamin B6 | 0.537 MG | 0.204 MG |
Folate | 98 UG | 34 UG |
Walnut is an excellent source of calcium and it has 188% more calcium than lima bean - lima bean has 34mg of calcium per 100 grams and walnut has 98mg of calcium.
Both lima beans and walnut are high in iron. Lima bean has a little more iron (8%) than walnut by weight - lima bean has 3.1mg of iron per 100 grams and walnut has 2.9mg of iron.
Both lima beans and walnut are high in potassium. Lima bean has a little more potassium (6%) than walnut by weight - lima bean has 467mg of potassium per 100 grams and walnut has 441mg of potassium.
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than lima bean per 100 grams.
Walnut | Lima Beans | |
---|---|---|
alpha linoleic acid | 9.08 G | 0.136 G |
Total | 9.08 G | 0.136 G |
Comparing omega-6 fatty acids, walnut has more linoleic acid than lima bean per 100 grams.
Walnut | Lima Beans | |
---|---|---|
other omega 6 | 0.063 G | ~ |
linoleic acid | 38.093 G | 0.283 G |
Total | 38.156 G | 0.283 G |
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: Walnut (Nuts, walnuts, english) and Lima Beans (Lima beans, immature seeds, raw) .
Walnut 117g
(
cup, chopped
)
|
Daily Values (%) |
Lima Beans 156g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
765KCAL 38% |
|
335% | calories | 5% |
|
176KCAL 9% | |
16G 6% |
|
5% | carbohydrates | 94% |
|
31G 13% | |
7.8G 31% |
|
3% | dietary fiber | 5% |
|
7.6G 31% | |
3.1G | 35% | sugar | 5% | 2.3G | |||
76G 119% |
|
>999% | total fat | 5% |
|
1.3G 2% | |
7.2G 40% |
|
>999% | saturated fat | 5% |
|
0.31G 2% | |
10G | >999% | monounsaturated fat | 5% | 0.08G | |||
55G | >999% | polyunsaturated fat | 5% | 0.65G | |||
2.3MG 0.2% |
|
5% | sodium | 422% |
|
12MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
1.2UG 0.2% |
|
5% | Vitamin A | >999% |
|
16UG 2% | |
1.5MG 2% |
|
5% | Vitamin C | >999% |
|
37MG 49% | |
115MG 12% |
|
117% | calcium | 5% |
|
53MG 5% | |
3.4MG 19% |
|
5% | iron | 44% |
|
4.9MG 27% | |
185MG 60% |
|
106% | magnesium | 5% |
|
90MG 29% | |
516MG 22% |
|
5% | potassium | 41% |
|
729MG 32% | |
0.4MG 36% |
|
18% | thiamin (Vit B1) | 5% |
|
0.34MG 31% | |
0.18MG 16% |
|
12% | riboflavin (Vit B2) | 5% |
|
0.16MG 15% | |
1.3MG 9% |
|
5% | niacin (Vit B3) | 77% |
|
2.3MG 16% | |
0.63MG 48% |
|
97% | Vitamin B6 | 5% |
|
0.32MG 25% | |
0.67MG 13% |
|
72% | pantothenic acid (Vit B5) | 5% |
|
0.39MG 8% | |
115UG 29% |
|
117% | folate (Vit B9) | 5% |
|
53UG 13% | |
0.82MG 6% |
|
64% | Vitamin E | 5% |
|
0.5MG 3% | |
3.2UG 4% |
|
5% | Vitamin K | 172% |
|
8.7UG 10% | |
18G 36% |
|
64% | protein | 5% |
|
11G 21% | |
46MG 11% |
|
5% | choline | 35% |
|
62MG 15% | |
1.9MG 155% |
|
280% | copper | 5% |
|
0.5MG 41% | |
4MG 222% |
|
111% | manganese | 5% |
|
1.9MG 105% | |
405MG 58% |
|
91% | phosphorus | 5% |
|
212MG 30% | |
5.7UG 10% |
|
104% | selenium | 5% |
|
2.8UG 5% | |
3.6MG 45% |
|
200% | zinc | 5% |
|
1.2MG 15% | |
4.8G | 5% | Water | >999% | 110G | |||
0.07G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |