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Direct Comparison Profile

Edamame vs Baby Lima Bean

We scientifically analyze the biological properties of Edamame and Baby Lima Bean. Review the differences in macronutrients, vitamins, minerals, and our final nutritional verdict.

Edamame

Glycine max

100Density Points

121 kcalCalories

11.9gProtein

5.2gDietary Fiber

Baby Lima Bean

Phaseolus lunatus

100Density Points

113 kcalCalories

7.8gProtein

7gDietary Fiber

Edamame

Baby Lima Bean

Key Nutritional Advantages

Lower caloric density: Baby Lima Bean121 kcal vs 113 kcal (difference of 7%)

Higher protein density: Edamame11.9g vs 7.8g (Edamame has 53% more)

Higher fiber content: Baby Lima Bean5.2g vs 7g (Baby Lima Bean has 26% more)

Lower glycemic impact: EdamameGlycemic Index: 18 vs 32 (difference of 14 points)

Higher overall vitamin density: Baby Lima BeanCumulative Daily Value percentage: 28% vs 35%

Higher overall mineral density: Baby Lima BeanCumulative Daily Value percentage: 20% vs 33%

Baby Lima Bean

Phaseolus lunatus

Nutrient / Metric	Edamame (100g)	Baby Lima Bean (100g)
Calories	121 kcal	113 kcal
Protein	11.9g	7.8g
Fats	5.2g	0.6g
Carbohydrates	9.9g	20.2g
Dietary Fiber	5.2g	7g
GIGlycemic Index	18	32
Water Content	76.5%	67%

Nutritional Verdict

Based on nutrient-density scores (highly bioavailable proteins, soluble prebiotic fiber, and balanced glycemic metrics), Edamame is programmatically rated superior for structural cellular health.

Edamame

Edamame are young soybeans harvested before they ripen, rich in protein and fiber, making them a nutritious snack or addition to meals.

•High in protein, edamame provides essential amino acids, making it an excellent plant-based protein source for vegetarians and vegans.

•Rich in fiber, edamame aids digestion and helps maintain a healthy weight by promoting satiety.

Baby Lima Bean

Baby Lima Beans are small, flat legumes known for their creamy texture and buttery flavor. They are rich in protein, fiber, and essential nutrients, making them a nutritious addition to various dishes.

•Rich in dietary fiber, which aids in digestion and helps maintain a healthy weight.

•High in protein, making them an excellent plant-based protein source for vegetarians and vegans.

Nutritional Intelligence Comparative Analysis

Cross-clinical evaluation based on micronutrient densities, absorption profiles, and bioactive compounds.

AI Generated Report

1. Macronutrient Battle and Energy Density

When evaluating energy intake, Edamame provides 121 calories per 100g, compared to 113 calories in Baby Lima Bean. This makes Edamame more energy-dense, whereas Baby Lima Bean stands out for its lower caloric footprint.

In the protein matrix, Edamame delivers 11.9g of protein per 100g, while Baby Lima Bean records 7.8g. For athletes and lean mass preservation, Edamame offers a clear biochemical advantage.

Carbohydrate structures and the Glycemic Index (GI) yield different metabolic dynamics: Edamame has 9.9g of carbs with an estimated GI of 18, whereas Baby Lima Bean has 20.2g with a GI of 32. Edamame provides slower glucose absorption, ideal for preventing glucose spikes.

Regarding gut health, Edamame features 5.2g of fiber per 100g, compared to 7g in Baby Lima Bean. Baby Lima Bean promotes greater microbiome health and regularity.

2. Micronutrient Profile (Vitamins and Minerals)

Micronutrient analysis highlights the essential vitamins and minerals of each food, expressed as a percentage of the recommended Daily Value (%DV).

Edamame's profile is highly notable for: vitamin-k (24.8mcg, 21% VDR) and iron (2.7mg, 15% VDR) and vitamin-c (6.1mg, 7% VDR).

Conversely, Baby Lima Bean stands out especially in: folate (130µg, 33% VDR) and potassium (508mg, 15% VDR) and magnesium (38mg, 10% VDR).

3. Medicinal Properties and Bioactive Compounds

From a phytonutrient and bioactive perspective, each superfood interacts with cellular receptors uniquely to deliver medicinal and cell-protective benefits.

4. AI Clinical Verdict

We conclude with the AI Clinical Verdict. Evaluating the Nutri-Scores (Edamame: 100/100 vs Baby Lima Bean: 100/100), we determine that both foods possess an equivalent nutritional value.

Weight Control / Caloric Deficit

For Weight Control / Caloric Deficit, the recommended food is Baby Lima Bean due to its excellent volume-to-calorie ratio and hydration/fiber content.

Athletic Performance / Hypertrophy

For Muscle Gain and Athletic Performance, the biochemically advantageous option is Edamame because of its higher protein/amino acid content.

Glycemic Control / Insulin Sensitivity

For Glycemic Control / Insulin Sensitivity, Edamame is recommended due to its low glycemic impact.

Cardiovascular Health / Antioxidants

For Cardiovascular Health and Antioxidants, Baby Lima Bean stands out due to its concentration of cardioprotective compounds and key minerals.

Nutritional Synergy Clinical Tip: Consuming both Edamame and Baby Lima Bean together in the same meal plan allows for enhanced nutrient absorption (such as Vitamin C facilitating non-heme iron assimilation) and provides a more comprehensive antioxidant defense shield.