Both the green, immature lima beans and the more mature white lima beans pack a lot of nutritional bang for their low caloric buck. Lets take a closer look at these nutrition-packed legumes. Green Lima vs. White Lima vs. Butter Beans…
In the US, lima beans – also known as butter beans – are typically eaten in their immature stage when the beans are still green. In many other countries, cooked mature lima beans, which are typically white or cream-colored, are also commonly eaten. In the UK, lima beans are commonly known as butter beans due to their rich, buttery texture. Only Green Lima Beans Provide Carotenoids and Vitamin C
White and green lima beans have very similar nutrient profiles (see Nutrient Facts Charts at the end of this article); however, there are also a couple of interesting differences between the immature and mature seeds of the Phaseolus lunatus (lima) plant. For example, a 100-gram serving of cooked green lima beans provides about 6% of the daily value (DV) for vitamin A (in the form of carotenoids) and 17% of the daily value for vitamin C. Mature lima beans, by contrast, do not provide significant amounts of carotenoids or vitamin C.
In addition, according to USDAs Nutrition Facts data, a 100-gram portion of cooked green lima beans contains 6.2 micrograms of vitamin K, which corresponds to about 8% of the daily value for this bone health boosting vitamin. Mature lima beans, by contrast, provide only 2 micrograms of vitamin K per 100 grams.
In terms of folate content, however, mature lima beans seem to beat their immature counterparts: A 100-gram serving of mature beans provides a whopping 21% of the daily value for folate, while an equal-sized serving of green lima beans supplies only 6%. Small Differences in Mineral Composition
In terms of minerals and trace elements, there are no significant differences between immature and mature lima beans with any exception: the young, green beans have been shown to contain almost three times as much manganese as their mature counterparts. Manganese plays many important roles in human health, but it is perhaps best known for its role in the formation of healthy cartilage and bones.
Other limas are white when ripe. They stay white when they are dry and the hull turns brown. Most baby limas are green in color. The white ones are a little larger.
Nutrition Facts for Green vs White Lima Beans
The following tables provide nutrition facts for immature (green) lima beans as well as for mature (white) lima beans. All values are for a 100-serving of cooked beans. The nutrition facts provided below include both the absolute amount and the percent daily value (%DV) for each nutrient. The percent daily values are provided in brackets.
Chart 1: Calories and Macronutrient Composition
| Green Lima Beans | White Lima Beans | |
|---|---|---|
| Calories | 123 kcal (6%) | 115 kcal (6%) |
| Carbohydrates | 23.6 g (8%) | 20.9 g (7%) |
| Dietary Fiber | 5.3 (21%) | 7.0 g (28%) |
| Fat | 0.3 g (0%) | 0.4 g (1%) |
| Omega-3 Fatty Acids | 50 mg | 52 mg |
| Omega-6 Fatty Acids | 104 mg | 118 mg |
| Cholesterol | 0 mg (0%) | 0 mg (0%) |
| Protein | 6.8 g (14%) | 7.8 g (16%) |
Which Should You Be Growing | Lima Beans OR Butter Beans
FAQ
Should lima beans be green or white?
Why are lima beans sometimes green?
Are lima beans different colors?
What are white lima beans called?
What are white lima beans?
With their bubble-like shape, pale color, and delicate taste, white lima beans are consumed all over the world at different stages of maturity. Plus, their buttery texture has made them famous in many different types of traditional dishes. This gave rise to many different names for the same wonderful bean—which sometimes gets confusing!
What is substitute for lima beans?
Fava beans and kidney beans are worthy substitutes for lima beans. Fava beans can be eaten raw, which makes them a unique substitute, and the flavor is relatively close to that of lima beans. Nutritionally, fava beans also match up pretty closely to lima beans, but not as closely as red kidney beans. Although they don’t taste like lima beans, red kidney beans can serve as a substitute for lima beans in most recipes. Kidney beans are rich in, and contain similar amounts of; fiber, protein, iron, folate, potassium, vitamin B6, and contain many more nutrients. Aim for consuming at least one cup of a variety of beans daily for optimal health.
What color are lima beans?
Lima beans’ color can be anywhere from beige to pale green. They have a delicate and creamy flavor, and a waxy texture to the touch. Because of their unique appearance, you may have heard white lima beans called wax beans, double beans, Madagascar beans, Gigante beans, chad beans, baby lima beans, and butter beans.
Are white lima beans healthy?
According to healthline.com, one cup of cooked white lima beans has: White lima beans are a great source of magnesium, vitamin B, protein (which differentiates them from most other legumes), and iron. So what do all these great nutrients in white lima beans mean for your health?