Lima Beans vs Edamame – Nutrition Facts, Health Benefits, Differences

Learn what are the differences between lima beans and edamame:

Lima Beans

Lima beans, also known as chad beans or butter beans, are named after the capital of Peru. They can be grown both on a vine or on bushes and can be used as a side dish or an ingredient in stews, curries, soups, and salads.

Nutrition Facts

100g of cooked beans contains:

  • 115 calories;
  • 7g Fiber – 28% daily value;
  • 7.8g Protein – 16%;
  • 0.2mg Vitamin E – 1%;
  • 0.2mg Vitamin B6 – 8%;
  • 2mcg Vitamin K – 2%;
  • 17mg Calcium – 2%;
  • 0.2mg Thiamine – 11%;
  • 43mg Magnesium – 11%;
  • 0.1mg Riboflavin – 3%;
  • 508mg Potassium – 15%;
  • 0.4mg Niacin – 2%;
  • 0.2mg Copper – 12%;
  • 83mcg Folate – 21%;
  • 4.5mcg Selenium – 6%
  • 0.4mg Pantothenic Acid – 4%;
  • 0.5mg Manganese – 26%;
  • 2.4mg Iron – 13%;
  • 0.9mg Zinc – 6%;
  • 111mg Phosphorus – 11%.

Health Benefits

Folate

Folate, also known as vitamin B9, is a water-soluble vitamin which is used in just about every process in the human body. An adequate amount of folate is required during pregnancy, conception, lactation, and delivery.

The high amounts of folate in lima beans may reduce the risk of dying from breast cancer, according to a study that was issued in 2012. Vitamin B9 pairs with vitamin B12 to help regulate the amount of homocysteine, an amino acid in the body.

Some symptoms of folate deficiency can include:

  • diarrhea;
  • mental fog;
  • low energy;
  • low appetite;
  • inflammation of the tongue;
  • loss of appetite.

100 grams of lima beans has 83 mcg of folate that is about 21% of the daily recommended intake.

Dietary Fiber

Also known as roughage or bulk, dietary fiber is that portion of food derived from fruits and veggies that you can’t digest.

Consuming at least 40 grams of fiber per day encourages regular, comfortable bowel movements and prevents constipation, as per the American Dietetic Association.

Recent research has also linked a regular diet rich in fiber with improvements in total cholesterol, serum lipids, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol, and triglycerides (fats in the blood).

Consuming more fiber lowered the risk of death from any cause, according to a study which was issued in the Archives of Internal Medicine.

100 grams of lima beans has 7 grams of dietary fiber that is about 28 percent of the daily recommended intake.

Manganese

It is a trace mineral that is found in tiny amounts in the body, mostly in the liver, pancreas, bones, and kidneys.

Manganese is an important antioxidant which fights free radicals and protects the human body from the damages caused by free radicals (that the body makes as it breaks down food or is exposed to radiation or tobacco smoke).

This trace mineral also plays an essential role in activating the enzymes of the body, which are important for metabolism of carbs and amino acids.

100 grams of lima beans contains 0.5 milligrams of manganese that is approximately 26 percent of the daily recommended intake.

Edamame

Edamame, or immature soybean, is a popular staple among vegans or vegetarians due to its high protein content.

Available frozen or fresh, edamame can be boiled whole and added to soups, stir-fries, or salads or eaten as a snack. It is also served in many Japanese and Chinese restaurants and in sushi bars.

Nutrition Facts

100g of cooked edamame contains:

  • 122 calories;
  • 5.2g Fiber – 21% daily value;
  • 0.9mg Niacin – 5%;
  • 10.9g Protein – 22%;
  • 0.4mg Pantothenic Acid – 4%;
  • 6mg Vitamin C – 10%;
  • 169mg Phosphorus – 17%;
  • 0.7mg Vitamin E – 3%;
  • 1.4mg Zinc – 9%;
  • 26mcg Vitamin K – 33%;
  • 0.3mg Copper – 17%;
  • 0.2mg Thiamine – 13%;
  • 1mg Manganese – 51%;
  • 0.3mg Riboflavin – 9%;
  • 436mg Potassium – 12%;
  • 0.1mg Vitamin B6 – 5%;
  • 64mg Magnesium – 16%;
  • 311mcg Folate – 78%;
  • 2.3mg Iron – 13%;
  • 63mg Calcium – 6%.

They are also naturally gluten-free and low in calories. Plus, they contain no LDL cholesterol.

Health Benefits

Vitamin K

Vitamin K is a fat-soluble substance which is mainly recognized for its function in synthesizing bone-building proteins, regulating blood clotting, and improving vitamin D absorption.

Eating more vitamin K-high foods staved off dementia and sharpened memory in seniors, according to a 2017 study that was published in ”Nature.”

This vitamin can also help to decrease the calcium which is build-up around the arteries – a major risk factor for cardiovascular disease. In addition, it may have a role to play in anti-aging treatments and cancer therapy.

Symptoms associated with vitamin K deficiency may include:

  • increased prothrombin time;
  • easy bruising;
  • blood in the urine and/or stool;
  • bleeding from the gastrointestinal tract;
  • heavy menstrual periods;
  • excessive bleeding from punctures, wounds, or surgical sites;
  • oozing from nose or gums.

100 grams of edamame contains 26 mcg of vitamin K that is about 33 percent of the daily recommended intake.

Vitamin C

It is a water-soluble vitamin which helps the human body to form and maintain connective tissue, including collagen (the main protein in the body).

More importantly, vitamin C is a potent antioxidant, that actually means it can help block the damaging effects of free radicals.

Vitamin C enhances the function of phagocytes, a type of white blood cells which envelop dangerous particles.

Also, according to the Linus Pauling Institute at Oregon State University, regularly eating foods high in vitamin C can reduce the risk of developing cancer, especially cancer which strike the digestive tract and mouth.

100 grams of edamame has 6 milligrams of vitamin C which is about 10 percent of the daily recommended intake.

Magnesium

Magnesium is an essential mineral that is involved in over 600 different physiological processes in the body. Magnesium has many health benefits, including:

  • better digestion;
  • muscle and nerve regulation;
  • better sleep;
  • energy production;
  • stress management;
  • blood glucose balance;
  • healthy bone formation;
  • cholesterol balance;
  • blood pressure control.

Patients with hypertension, type 2 diabetes mellitus, Crohn’s disease are at higher risk of a deficiency in magnesium. Early symptoms include any of the following:

  • blood sugar imbalance;
  • low energy;
  • mood changes;
  • tiredness;
  • PMS symptoms;
  • weakness;
  • constipation;
  • insomnia;
  • vomiting;
  • stress symptoms;
  • nausea;
  • headaches;
  • loss of appetite;
  • muscle cramps and spasms.

100 grams of edamame contains 64 milligrams of magnesium which is approximately 16 percent of the daily recommended intake.

Lima Beans vs EdamameWhich Is Healthier?

Both have an excellent nutritional profile, but, edamame is more nutrient dense due to its higher content of vitamin B1, folate, vitamin C, magnesium, and protein.

References

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0005450
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/phaseolus-lunatus
https://www.ncbi.nlm.nih.gov/pubmed/11414617

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