Wild Rice vs. Lima Beans
Nutrition comparison of Cooked Wild Rice 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
wild rice
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and lima beans:
- Both lima beans and wild rice are high in calories.
- Lima bean has more beta-carotene than wild rice, however, wild rice contains more lutein + zeaxanthin than lima bean.
- Lima bean has more thiamin.
- Lima bean has signficantly more calcium than wild rice.
- Lima bean is an excellent source of Vitamin C, dietary fiber, iron and potassium.
USDA sources for nutritional information: Wild Rice (Wild rice, 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 wild rice are high in calories. Lima bean has 12% more calories than wild rice - lima bean has 113 calories per 100 grams and wild rice has 101 calories.
For macronutrient ratios, wild rice is lighter in protein, heavier in carbs and lighter in fat compared to lima beans per calorie. Wild rice has a macronutrient ratio of 15:82:3 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Lima Beans | |
|---|---|---|
| Protein | 15% | 24% |
| Carbohydrates | 82% | 70% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Lima beans and wild rice contain similar amounts of carbs - lima bean has 20.2g of total carbs per 100 grams and wild rice has 21.3g of carbohydrates.
dietary fiber
Lima bean is an excellent source of dietary fiber and it has 172% more dietary fiber than wild rice - lima bean has 4.9g of dietary fiber per 100 grams and wild rice has 1.8g of dietary fiber.
sugar
Lima beans and wild rice contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and wild rice has 0.73g of sugar.
Protein
protein
Lima bean has 71% more protein than wild rice - lima bean has 6.8g of protein per 100 grams and wild rice has 4g of protein.
Fat
saturated fat
Both lima beans and wild rice are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and wild rice has 0.05g of saturated fat.
Vitamins
Vitamin C
Lima bean is an excellent source of Vitamin C and it has more Vitamin C than wild rice - lima bean has 23.4mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Lima bean has more Vitamin A than wild rice - lima bean has 10ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Lima beans and wild rice contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and wild rice has 0.24mg of Vitamin E.
Vitamin K
Lima beans and wild rice contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and wild rice has 0.5ug of Vitamin K.
The B Vitamins
Lima bean has more thiamin. Both wild rice and lima beans contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Wild Rice | Lima Beans | |
|---|---|---|
| Thiamin | 0.052 MG | 0.217 MG |
| Riboflavin | 0.087 MG | 0.103 MG |
| Niacin | 1.287 MG | 1.474 MG |
| Pantothenic acid | 0.154 MG | 0.247 MG |
| Vitamin B6 | 0.135 MG | 0.204 MG |
| Folate | 26 UG | 34 UG |
Minerals
calcium
Lima bean has signficantly more calcium than wild rice - lima bean has 34mg of calcium per 100 grams and wild rice has 3mg of calcium.
iron
Lima bean is an excellent source of iron and it has 423% more iron than wild rice - lima bean has 3.1mg of iron per 100 grams and wild rice has 0.6mg of iron.
potassium
Lima bean is an excellent source of potassium and it has 362% more potassium than wild rice - lima bean has 467mg of potassium per 100 grams and wild rice has 101mg 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 wild rice per 100 grams, however, wild rice contains more lutein + zeaxanthin than lima bean per 100 grams.
| Wild Rice | Lima Beans | |
|---|---|---|
| beta-carotene | 2 UG | 126 UG |
| lutein + zeaxanthin | 64 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wild rice and lima beans contain significant amounts of alpha linoleic acid (ALA).
| Wild Rice | Lima Beans | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.136 G |
| Total | 0.095 G | 0.136 G |
omega 6s
Comparing omega-6 fatty acids, lima bean has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Lima Beans | |
|---|---|---|
| linoleic acid | 0.119 G | 0.283 G |
| Total | 0.119 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: Wild Rice (Wild rice, cooked) and Lima Beans (Lima beans, immature seeds, raw) .
Cooked Wild Rice 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 wild rice contain more calories in 100 grams?Both lima beans and wild rice are high in calories. Lima bean has 10% more calories than wild rice - lima bean has 113 calories in 100g and wild rice has 101 calories.
Does lima beans or wild rice have more carbohydrates?
By weight, lima beans and wild rice contain similar amounts of carbs - lima bean has 20.2g of carbs for 100g and wild rice has 21.3g of carbohydrates.
Does lima beans or wild rice contain more iron?
Lima bean is an abundant source of iron and it has 420% more iron than wild rice - lima bean has 3.1mg of iron in 100 grams and wild rice has 0.6mg of iron.
Does lima beans or wild rice contain more potassium?
Lima bean is a rich source of potassium and it has 360% more potassium than wild rice - lima bean has 467mg of potassium in 100 grams and wild rice has 101mg of potassium.