Cauliflower vs. Lima Beans
Nutrition comparison of Cauliflower and Lima Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and lima beans:
- Both lima beans and cauliflower are high in Vitamin C and potassium.
- Cauliflower has 75% less carbohydrates than lima bean.
- Lima bean has more thiamin and niacin, however, cauliflower contains more pantothenic acid.
- Lima bean is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Lima Beans (Lima beans, immature seeds, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lima bean is high in calories and cauliflower has 78% less calories than lima bean - lima bean has 113 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is lighter in carbs and similar to lima beans for protein and fat. Cauliflower has a macronutrient ratio of 26:66:8 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Lima Beans | |
|---|---|---|
| Protein | 26% | 24% |
| Carbohydrates | 66% | 70% |
| Fat | 8% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 75% less carbohydrates than lima bean - lima bean has 20.2g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Lima bean is an excellent source of dietary fiber and it has 145% more dietary fiber than cauliflower - lima bean has 4.9g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Lima beans and cauliflower contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Lima bean has 256% more protein than cauliflower - lima bean has 6.8g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both lima beans and cauliflower are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both lima beans and cauliflower are high in Vitamin C. Cauliflower has 106% more Vitamin C than lima bean - lima bean has 23.4mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Lima bean has more Vitamin A than cauliflower - lima bean has 10ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Lima beans and cauliflower contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Lima beans and cauliflower contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Lima bean has more thiamin and niacin, however, cauliflower contains more pantothenic acid. Both cauliflower and lima beans contain significant amounts of riboflavin, Vitamin B6 and folate.
| Cauliflower | Lima Beans | |
|---|---|---|
| Thiamin | 0.05 MG | 0.217 MG |
| Riboflavin | 0.06 MG | 0.103 MG |
| Niacin | 0.507 MG | 1.474 MG |
| Pantothenic acid | 0.667 MG | 0.247 MG |
| Vitamin B6 | 0.184 MG | 0.204 MG |
| Folate | 57 UG | 34 UG |
Minerals
calcium
Lima bean has 55% more calcium than cauliflower - lima bean has 34mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Lima bean is an excellent source of iron and it has 648% more iron than cauliflower - lima bean has 3.1mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both lima beans and cauliflower are high in potassium. Lima bean has 56% more potassium than cauliflower - lima bean has 467mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lima bean has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Lima Beans | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.136 G |
| Total | 0.015 G | 0.136 G |
omega 6s
Comparing omega-6 fatty acids, lima bean has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Lima Beans | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.283 G |
| Total | 0.019 G | 0.283 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Lima Beans (Lima beans, immature seeds, raw) .
Cauliflower g
()
|
Daily Values (%) |
Lima Beans g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lima beans or cauliflower contain more calories in 100 grams?Lima bean is high in calories and cauliflower has 80% less calories than lima bean - lima bean has 113 calories in 100g and cauliflower has 25 calories.
Does lima beans or cauliflower have more carbohydrates?
By weight, cauliflower has 80% fewer carbohydrates than lima bean - lima bean has 20.2g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does lima beans or cauliflower contain more iron?
Lima bean is an abundant source of iron and it has 650% more iron than cauliflower - lima bean has 3.1mg of iron in 100 grams and cauliflower has 0.42mg of iron.
Does lima beans or cauliflower contain more potassium?
Both lima beans and cauliflower are high in potassium. Lima bean has 60% more potassium than cauliflower - lima bean has 467mg of potassium in 100 grams and cauliflower has 299mg of potassium.