Lima Beans vs. Squash
Nutrition comparison of Lima Beans and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lima beans
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lima beans and squash:
- Both lima beans and squash are high in Vitamin C, dietary fiber and potassium.
- Lima bean has more thiamin and riboflavin.
- Lima bean has signficantly more protein than squash.
- Lima bean is an excellent source of iron.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Lima Beans (Lima beans, immature seeds, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lima bean is high in calories and squash has 65% less calories than lima bean - lima bean has 113 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, lima beans is heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Lima beans has a macronutrient ratio of 24:70:7 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lima Beans | Squash | |
|---|---|---|
| Protein | 24% | 8% |
| Carbohydrates | 70% | 91% |
| Fat | 7% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 48% less carbohydrates than lima bean - lima bean has 20.2g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both lima beans and squash are high in dietary fiber. Lima bean has 53% more dietary fiber than squash - lima bean has 4.9g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Lima beans and squash contain similar amounts of sugar - lima bean has 1.5g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Lima bean has signficantly more protein than squash - lima bean has 6.8g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both lima beans and squash are low in saturated fat - lima bean has 0.2g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both lima beans and squash are high in Vitamin C. Lima bean has 55% more Vitamin C than squash - lima bean has 23.4mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 54 times more Vitamin A than lima bean - lima bean has 10ug of Vitamin A per 100 grams and squash has 558ug of Vitamin A.
Vitamin E
Lima beans and squash contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Lima beans and squash contain similar amounts of Vitamin K - lima bean has 5.6ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Lima bean has more thiamin and riboflavin. Both lima beans and squash contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Lima Beans | Squash | |
|---|---|---|
| Thiamin | 0.217 MG | 0.072 MG |
| Riboflavin | 0.103 MG | 0.017 MG |
| Niacin | 1.474 MG | 0.969 MG |
| Pantothenic acid | 0.247 MG | 0.359 MG |
| Vitamin B6 | 0.204 MG | 0.124 MG |
| Folate | 34 UG | 19 UG |
Minerals
calcium
Lima beans and squash contain similar amounts of calcium - lima bean has 34mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Lima bean is an excellent source of iron and it has 423% more iron than squash - lima bean has 3.1mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both lima beans and squash are high in potassium. Lima bean has 64% more potassium than squash - lima bean has 467mg of potassium per 100 grams and squash has 284mg 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 squash per 100 grams.
| Lima Beans | Squash | |
|---|---|---|
| alpha linoleic acid | 0.136 G | 0.024 G |
| Total | 0.136 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, lima bean has more linoleic acid than squash per 100 grams.
| Lima Beans | Squash | |
|---|---|---|
| linoleic acid | 0.283 G | 0.014 G |
| Total | 0.283 G | 0.014 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: Lima Beans (Lima beans, immature seeds, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) .
Lima Beans g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 squash contain more calories in 100 grams?Lima bean is high in calories and squash has 70% less calories than lima bean - lima bean has 113 calories in 100g and squash has 40 calories.
Does lima beans or squash have more carbohydrates?
By weight, squash has 50% fewer carbohydrates than lima bean - lima bean has 20.2g of carbs for 100g and squash has 10.5g of carbohydrates.
Does lima beans or squash contain more iron?
Lima bean is an abundant source of iron and it has 420% more iron than squash - lima bean has 3.1mg of iron in 100 grams and squash has 0.6mg of iron.
Does lima beans or squash contain more potassium?
Both lima beans and squash are high in potassium. Lima bean has 60% more potassium than squash - lima bean has 467mg of potassium in 100 grams and squash has 284mg of potassium.