Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and lima beans:
Both white bread and lima beans are high in calories. White bread has 111% more calories than lima bean - white bread has 238 calories per 100 grams and lima bean has 113 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and similar to lima beans for fat. White bread has a macronutrient ratio of 18:74:8 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
White Bread | Lima Beans | |
---|---|---|
Protein | 18% | 24% |
Carbohydrates | 74% | 70% |
Fat | 8% | 7% |
Alcohol | ~ | ~ |
White bread is high in carbohydrates and lima bean has 54% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and lima bean has 20.2g of carbohydrates.
Both white bread and lima beans are high in dietary fiber. White bread has 88% more dietary fiber than lima bean - white bread has 9.2g of dietary fiber per 100 grams and lima bean has 4.9g of dietary fiber.
White bread and lima beans contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and lima bean has 1.5g of sugar.
White bread is a great source of protein and it has 56% more protein than lima bean - white bread has 10.7g of protein per 100 grams and lima bean has 6.8g of protein.
Both white bread and lima beans are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and lima bean has 0.2g of saturated fat.
Both white bread and lima beans are low in trans fat - white bread has 0.03g of trans fat per 100 grams and lima bean does not contain significant amounts.
Lima bean is an excellent source of Vitamin C and it has more Vitamin C than white bread - lima bean has 23.4mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Lima bean has more Vitamin A than white bread - lima bean has 10ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
White bread and lima beans contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and lima bean has 0.32mg of Vitamin E.
White bread and lima beans contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and lima bean has 5.6ug of Vitamin K.
White bread has more thiamin, riboflavin, niacin and folate, however, lima bean contains more Vitamin B6. Both white bread and lima beans contain significant amounts of pantothenic acid.
White Bread | Lima Beans | |
---|---|---|
Thiamin | 0.51 MG | 0.217 MG |
Riboflavin | 0.255 MG | 0.103 MG |
Niacin | 4.455 MG | 1.474 MG |
Pantothenic acid | 0.455 MG | 0.247 MG |
Vitamin B6 | 0.08 MG | 0.204 MG |
Folate | 127 UG | 34 UG |
White bread is an excellent source of calcium and it has 19 times more calcium than lima bean - white bread has 684mg of calcium per 100 grams and lima bean has 34mg of calcium.
Both white bread and lima beans are high in iron. White bread has 56% more iron than lima bean - white bread has 4.9mg of iron per 100 grams and lima bean has 3.1mg of iron.
Lima bean is an excellent source of potassium and it has 268% more potassium than white bread - white bread has 127mg of potassium per 100 grams and lima bean has 467mg of potassium.
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 white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than lima bean per 100 grams.
White Bread | Lima Beans | |
---|---|---|
beta-carotene | 2 UG | 126 UG |
lutein + zeaxanthin | 25 UG | ~ |
For omega-3 fatty acids, both white bread and lima beans contain significant amounts of alpha linoleic acid (ALA).
White Bread | Lima Beans | |
---|---|---|
alpha linoleic acid | 0.083 G | 0.136 G |
EPA | 0.003 G | ~ |
Total | 0.086 G | 0.136 G |
Comparing omega-6 fatty acids, white bread has more linoleic acid than lima bean per 100 grams.
White Bread | Lima Beans | |
---|---|---|
other omega 6 | 0.002 G | ~ |
linoleic acid | 0.879 G | 0.283 G |
Total | 0.881 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: White Bread (Bread, white wheat) and Lima Beans (Lima beans, immature seeds, raw) .
White Bread 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 | |||