Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and lima beans:
Both lima beans and oatmeal are high in calories. Oatmeal has 225% more calories than lima bean - lima bean has 113 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in fat and similar to lima beans for carbs. Oatmeal has a macronutrient ratio of 17:69:15 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Oatmeal | Lima Beans | |
---|---|---|
Protein | 17% | 24% |
Carbohydrates | 69% | 70% |
Fat | 15% | 7% |
Alcohol | ~ | ~ |
Oatmeal is high in carbohydrates and lima bean has 70% less carbohydrates than oatmeal - lima bean has 20.2g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
Both lima beans and oatmeal are high in dietary fiber. Oatmeal has 100% more dietary fiber than lima bean - lima bean has 4.9g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
Lima beans and oatmeal contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and oatmeal has 1g of sugar.
Oatmeal is an excellent source of protein and it has 134% more protein than lima bean - lima bean has 6.8g of protein per 100 grams and oatmeal has 16g of protein.
Lima beans and oatmeal contain similar amounts of saturated fat - lima bean has 0.2g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Lima bean is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - lima bean has 23.4mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Lima bean has more Vitamin A than oatmeal - lima bean has 10ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Lima beans and oatmeal contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Lima bean has more Vitamin K than oatmeal - lima bean has 5.6ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
Oatmeal has more thiamin, however, lima bean contains more pantothenic acid. Both oatmeal and lima beans contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
Oatmeal | Lima Beans | |
---|---|---|
Thiamin | 0.73 MG | 0.217 MG |
Riboflavin | 0.14 MG | 0.103 MG |
Niacin | 0.78 MG | 1.474 MG |
Pantothenic acid | ~ | 0.247 MG |
Vitamin B6 | 0.12 MG | 0.204 MG |
Folate | 32 UG | 34 UG |
Oatmeal is a great source of calcium and it has 53% more calcium than lima bean - lima bean has 34mg of calcium per 100 grams and oatmeal has 52mg of calcium.
Both lima beans and oatmeal are high in iron. Oatmeal has 34% more iron than lima bean - lima bean has 3.1mg of iron per 100 grams and oatmeal has 4.2mg of iron.
Both lima beans and oatmeal are high in potassium. Lima bean has 33% more potassium than oatmeal - lima bean has 467mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Lima Beans (Lima beans, immature seeds, raw) .
Oatmeal 41g
(
packet
)
|
Daily Values (%) |
Lima Beans 156g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
150KCAL 8% |
|
5% | calories | 17% |
|
176KCAL 9% | |
27G 11% |
|
5% | carbohydrates | 15% |
|
31G 13% | |
4G 16% |
|
5% | dietary fiber | 90% |
|
7.6G 31% | |
0.41G | 5% | sugar | 461% | 2.3G | |||
2.6G 4% |
|
100% | total fat | 5% |
|
1.3G 2% | |
0.46G 3% |
|
48% | saturated fat | 5% |
|
0.31G 2% | |
0.81G | 911% | monounsaturated fat | 5% | 0.08G | |||
0.94G | 45% | polyunsaturated fat | 5% | 0.65G | |||
1.6MG 0.1% |
|
5% | sodium | 650% |
|
12MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
16UG 2% | ||
|
5% | Vitamin C | >999% |
|
37MG 49% | ||
21MG 2% |
|
5% | calcium | 152% |
|
53MG 5% | |
1.7MG 10% |
|
5% | iron | 188% |
|
4.9MG 27% | |
61MG 20% |
|
5% | magnesium | 48% |
|
90MG 29% | |
144MG 6% |
|
5% | potassium | 406% |
|
729MG 32% | |
0.3MG 27% |
|
5% | thiamin (Vit B1) | 13% |
|
0.34MG 31% | |
0.06MG 5% |
|
5% | riboflavin (Vit B2) | 166% |
|
0.16MG 15% | |
0.32MG 2% |
|
5% | niacin (Vit B3) | 619% |
|
2.3MG 16% | |
0.05MG 4% |
|
5% | Vitamin B6 | 539% |
|
0.32MG 25% | |
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.39MG 8% | ||
13UG 3% |
|
5% | folate (Vit B9) | 308% |
|
53UG 13% | |
0.19MG 1% |
|
5% | Vitamin E | 163% |
|
0.5MG 3% | |
|
5% | Vitamin K | >999% |
|
8.7UG 10% | ||
6.6G 13% |
|
5% | protein | 67% |
|
11G 21% | |
|
5% | choline | >999% |
|
62MG 15% | ||
|
5% | copper | >999% |
|
0.5MG 41% | ||
|
5% | manganese | >999% |
|
1.9MG 105% | ||
194MG 28% |
|
5% | phosphorus | 9% |
|
212MG 30% | |
|
5% | selenium | >999% |
|
2.8UG 5% | ||
1.3MG 16% |
|
8% | zinc | 5% |
|
1.2MG 15% | |
3.6G | 5% | Water | >999% | 110G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |