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.
Detailed nutritional comparison of lima beans and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Lima Beans src
Image of Squash src

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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Lima Beans Squash
beta-carotene 126 UG 4570 UG
alpha-carotene ~ 1130 UG

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) .

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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.