Edamame v/s lima beans: Which packs more protein?
What's the story
In the healthy realm of green legumes, edamame and lima beans stand out for their exceptional nutritional benefits and high protein content. They are popular choices among vegetarians and health-conscious individuals alike. This article delves into the nutritional showdown between these two nutrient-packed beans, highlighting their protein content, numerous health benefits, and versatile culinary uses.
Protein
Protein content showdown
Edamame has a bit more protein compared to lima beans. A cup of cooked edamame provides roughly 18 grams of protein, while a cup of cooked lima beans has approximately 15 grams. So, if you're aiming to boost your protein intake from plant-based sources, edamame would be a marginally better choice.
Fiber
Fiber and nutrient comparison
Both legumes are packed with dietary fiber, but each shines with a unique nutrient profile. Edamame is a star for vitamin K, folate, and manganese, while lima beans shine with molybdenum, copper, and vitamin B1. And, the fiber content in both is commendable: edamame offers around eight grams per cup, and lima beans deliver around nine grams per cup.
Calories
Caloric consideration
For those counting calories, take note! There's a bit of a caloric difference between these two beans. A cup of cooked edamame clocks in at a lean 188 calories, while a cup of cooked lima beans bumps that up to 216 calories. This gives edamame the edge for those watching their waistlines.
Cooking
Culinary versatility
Edamame is typically served as an appetizer or snack in its pod, and shelled edamame can be tossed into salads, soups, and stir-fries. Lima beans, on the other hand, have a buttery texture that works great in soups and stews, and they can be pureed into delicious dips or spreads. Both these legumes bring distinct flavors to the table, complementing a wide range of dishes across different cuisines.
Benefits
Health benefits beyond protein
In addition to being great sources of plant-based protein, both edamame and lima beans provide a wealth of health benefits thanks to their rich nutrient profiles. They aid in reducing cholesterol levels, support digestive health with their high fiber content, and contribute to heart health by supplying essential vitamins and minerals.