Lima Beans vs. Edamame: A Nutritional Face-Off with Health Benefits
Lima beans and edamame are two green powerhouses in the world of legumes, boasting not only vibrant flavors but also impressive health benefits. Both have carved a place for themselves in various cuisines due to their versatility and nutrient-packed profiles. In this blog post, we will not only compare their nutritional content but also explore the unique health benefits that each of these legumes brings to the table.
Nutritional Value Comparison:
Let’s begin by dissecting the nutritional content of lima beans and edamame per 100 grams and see how they measure up:
| Nutrient | Lima Beans (per 100g) | Edamame (per 100g) |
|---|---|---|
| Calories | 113 kcal | 121 kcal |
| Protein | 7.8g | 11.2g |
| Carbohydrates | 20.2g | 9.9g |
| Dietary Fiber | 5.3g | 5.2g |
| Sugars | 3.3g | 2.2g |
| Fat | 0.4g | 5.7g |
| Saturated Fat | 0.1g | 0.8g |
| Monounsaturated Fat | 0.1g | 1.2g |
| Polyunsaturated Fat | 0.2g | 2.3g |
| Omega-3 Fatty Acids | 10mg | 150mg |
| Omega-6 Fatty Acids | 143mg | 2158mg |
| Vitamins | ||
| – Vitamin A | 9 IU | 98 IU |
| – Vitamin C | 0.9mg | 5.2mg |
| – Vitamin K | 0.8mcg | 24.8mcg |
| – Vitamin B6 | 0.2mg | 0.1mg |
| Minerals | ||
| – Calcium | 24mg | 63mg |
| – Iron | 1.8mg | 2.1mg |
| – Magnesium | 35mg | 99mg |
| – Phosphorus | 86mg | 169mg |
| – Potassium | 508mg | 436mg |
| – Zinc | 0.5mg | 1mg |
| – Copper | 0.2mg | 0.2mg |
| – Manganese | 0.2mg | 0.7mg |
Health Benefits:
Now, let’s explore the unique health benefits associated with each of these legumes:
Lima Beans:
- Rich in Dietary Fiber: Lima beans are a fantastic source of dietary fiber, aiding in digestive health, promoting regular bowel movements, and preventing constipation.
- Balanced Carbohydrates: With moderate carbohydrates, they provide sustained energy release, making them a suitable choice for balanced diets and those managing blood sugar levels.
- Essential Minerals: Lima beans are a good source of minerals like iron, magnesium, and potassium, which support overall health, muscle function, and blood health.
- Vitamin B6: They contain vitamin B6, crucial for brain development and function, as well as immune system support.
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Edamame:
- High Protein Content: Edamame is protein-rich, making it an excellent choice for vegetarians and vegans to meet their protein needs.
- Healthy Fats: While higher in fats, edamame primarily contains heart-healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids that support heart health.
- Antioxidant Power: Edamame is loaded with antioxidants, helping combat oxidative stress and inflammation in the body.
- Vitamins and Minerals: Edamame is packed with vitamins A, C, K, and B6, along with essential minerals such as calcium, magnesium, and potassium.
Both lima beans and edamame offer a plethora of nutritional benefits, and your choice between the two should align with your dietary preferences and health goals. Lima beans excel in providing dietary fiber and essential minerals, while edamame takes the protein and healthy fats spotlight. By incorporating these legumes into your meals, you not only add flavor and color but also a range of health benefits that can contribute to your overall well-being. Enjoy the nutritional goodness of these legumes and savor the health they bring to your plate.
