Whole Wheat Bread vs. Lima Beans

Nutrition comparison of Whole Wheat Bread and Lima Beans

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of whole wheat bread versus lima beans (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in whole wheat bread and lima beans:

  • Both whole wheat bread and lima beans are high in calories, dietary fiber, iron and potassium.
  • Lima bean has 3.3 times less sugar than whole wheat bread.
  • Lima bean has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than lima bean.
  • Lima bean is an excellent source of Vitamin C.
  • Whole wheat bread has more niacin and folate.
  • Whole wheat bread is an excellent source of calcium and protein.
Detailed nutritional comparison of whole wheat bread and lima beans is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Lima Beans (Lima beans, immature seeds, raw) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Bread src
Image of Lima Beans src

Calories and Carbs

calories

Both whole wheat bread and lima beans are high in calories. Whole wheat bread has 135% more calories than lima bean - whole wheat bread has 265 calories per 100 grams and lima bean has 113 calories.

For macronutrient ratios, whole wheat bread is lighter in protein, lighter in carbs and heavier in fat compared to lima beans per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Lima Beans
Protein 20% 24%
Carbohydrates 65% 70%
Fat 14% 7%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and lima bean has 53% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and lima bean has 20.2g of carbohydrates.

dietary fiber

Both whole wheat bread and lima beans are high in dietary fiber. Whole wheat bread has 51% more dietary fiber than lima bean - whole wheat bread has 7.4g of dietary fiber per 100 grams and lima bean has 4.9g of dietary fiber.

sugar

Lima bean has 3.3 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and lima bean has 1.5g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 95% more protein than lima bean - whole wheat bread has 13.4g of protein per 100 grams and lima bean has 6.8g of protein.

Fat

saturated fat

Both whole wheat bread and lima beans are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and lima bean has 0.2g of saturated fat.

Vitamins

Vitamin C

Lima bean is an excellent source of Vitamin C and it has 233 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and lima bean has 23.4mg of Vitamin C.

Vitamin A

Lima bean has more Vitamin A than whole wheat bread - lima bean has 10ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.

Vitamin E

Whole wheat bread and lima beans contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and lima bean has 0.32mg of Vitamin E.

Vitamin K

Whole wheat bread and lima beans contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and lima bean has 5.6ug of Vitamin K.

The B Vitamins

Whole wheat bread has more niacin and folate. Both whole wheat bread and lima beans contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Whole Wheat Bread Lima Beans
Thiamin 0.279 MG 0.217 MG
Riboflavin 0.131 MG 0.103 MG
Niacin 4.042 MG 1.474 MG
Pantothenic acid 0.336 MG 0.247 MG
Vitamin B6 0.263 MG 0.204 MG
Folate 75 UG 34 UG

Minerals

calcium

Whole wheat bread is an excellent source of calcium and it has 203% more calcium than lima bean - whole wheat bread has 103mg of calcium per 100 grams and lima bean has 34mg of calcium.

iron

Both whole wheat bread and lima beans are high in iron. Lima bean has 26% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and lima bean has 3.1mg of iron.

potassium

Both whole wheat bread and lima beans are high in potassium. Lima bean has 103% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and lima bean has 467mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than lima bean per 100 grams.

Whole Wheat Bread Lima Beans
beta-carotene 1 UG 126 UG
lutein + zeaxanthin 94 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both whole wheat bread and lima beans contain significant amounts of alpha linoleic acid (ALA).

Whole Wheat Bread Lima Beans
alpha linoleic acid 0.205 G 0.136 G
Total 0.205 G 0.136 G

omega 6s

Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than lima bean per 100 grams.

Whole Wheat Bread Lima Beans
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.283 G
Total 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Lima Beans (Lima beans, immature seeds, raw) .

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FAQ

Does whole wheat bread or lima beans contain more calories in 100 grams?
Both whole wheat bread and lima beans are high in calories. Whole wheat bread has 140% more calories than lima bean - whole wheat bread has 265 calories in 100g and lima bean has 113 calories.

Does whole wheat bread or lima beans have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and lima bean has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and lima bean has 20.2g of carbohydrates.

Does whole wheat bread or lima beans contain more calcium?
Whole wheat bread is a rich source of calcium and it has 200% more calcium than lima bean - whole wheat bread has 103mg of calcium in 100 grams and lima bean has 34mg of calcium.

Does whole wheat bread or lima beans contain more iron?
Both whole wheat bread and lima beans are high in iron. Lima bean has 30% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and lima bean has 3.1mg of iron.

Does whole wheat bread or lima beans contain more potassium?
Both whole wheat bread and lima beans are high in potassium. Lima bean has 100% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and lima bean has 467mg of potassium.