Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut cream
versus
lima beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut cream and lima beans:
Both lima beans and coconut cream are high in calories. Coconut cream has 192% more calories than lima bean - lima bean has 113 calories per 100 grams and coconut cream has 330 calories.
For macronutrient ratios, coconut cream is lighter in protein, much lighter in carbs and much heavier in fat compared to lima beans per calorie. Coconut cream has a macronutrient ratio of 4:8:88 and for lima beans, 24:70:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Coconut Cream | Lima Beans | |
---|---|---|
Protein | 4% | 24% |
Carbohydrates | 8% | 70% |
Fat | 88% | 7% |
Alcohol | ~ | ~ |
Coconut cream has 67% less carbohydrates than lima bean - lima bean has 20.2g of total carbs per 100 grams and coconut cream has 6.7g of carbohydrates.
Both lima beans and coconut cream are high in dietary fiber. Lima bean has 123% more dietary fiber than coconut cream - lima bean has 4.9g of dietary fiber per 100 grams and coconut cream has 2.2g of dietary fiber.
Coconut cream has less sugar than lima bean - lima bean has 1.5g of sugar per 100 grams and coconut cream does not contain significant amounts.
Lima bean has 88% more protein than coconut cream - lima bean has 6.8g of protein per 100 grams and coconut cream has 3.6g of protein.
Coconut cream is high in saturated fat and lima bean has 99% less saturated fat than coconut cream - lima bean has 0.2g of saturated fat per 100 grams and coconut cream has 30.8g of saturated fat.
Lima bean is an excellent source of Vitamin C and it has 736% more Vitamin C than coconut cream - lima bean has 23.4mg of Vitamin C per 100 grams and coconut cream has 2.8mg of Vitamin C.
Lima bean has more Vitamin A than coconut cream - lima bean has 10ug of Vitamin A per 100 grams and coconut cream does not contain significant amounts.
Lima beans and coconut cream contain similar amounts of Vitamin E - lima bean has 0.32mg of Vitamin E per 100 grams and coconut cream does not contain significant amounts.
Lima bean has more Vitamin K than coconut cream - lima bean has 5.6ug of Vitamin K per 100 grams and coconut cream does not contain significant amounts.
Lima bean has more thiamin, riboflavin and Vitamin B6. Both coconut cream and lima beans contain significant amounts of niacin, pantothenic acid and folate.
Coconut Cream | Lima Beans | |
---|---|---|
Thiamin | 0.03 MG | 0.217 MG |
Riboflavin | ~ | 0.103 MG |
Niacin | 0.89 MG | 1.474 MG |
Pantothenic acid | 0.261 MG | 0.247 MG |
Vitamin B6 | 0.047 MG | 0.204 MG |
Folate | 23 UG | 34 UG |
Lima bean has 209% more calcium than coconut cream - lima bean has 34mg of calcium per 100 grams and coconut cream has 11mg of calcium.
Both lima beans and coconut cream are high in iron. Lima bean has 38% more iron than coconut cream - lima bean has 3.1mg of iron per 100 grams and coconut cream has 2.3mg of iron.
Both lima beans and coconut cream are high in potassium. Lima bean has 44% more potassium than coconut cream - lima bean has 467mg of potassium per 100 grams and coconut cream has 325mg of potassium.
Comparing omega-6 fatty acids, both coconut cream and lima beans contain significant amounts of linoleic acid.
Coconut Cream | Lima Beans | |
---|---|---|
linoleic acid | 0.379 G | 0.283 G |
Total | 0.379 G | 0.283 G |
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: Coconut Cream (Nuts, coconut cream, raw (liquid expressed from grated meat)) and Lima Beans (Lima beans, immature seeds, raw) .
Coconut Cream 240g
(
cup
)
|
Daily Values (%) |
Lima Beans 156g
(
cup
)
|
|||||
---|---|---|---|---|---|---|---|
792KCAL 40% |
|
350% | calories | 5% |
|
176KCAL 9% | |
16G 6% |
|
5% | carbohydrates | 94% |
|
31G 13% | |
5.3G 21% |
|
5% | dietary fiber | 43% |
|
7.6G 31% | |
5% | sugar | >999% | 2.3G | ||||
83G 130% |
|
>999% | total fat | 5% |
|
1.3G 2% | |
74G 410% |
|
>999% | saturated fat | 5% |
|
0.31G 2% | |
3.5G | >999% | monounsaturated fat | 5% | 0.08G | |||
0.91G | 40% | polyunsaturated fat | 5% | 0.65G | |||
9.6MG 1% |
|
5% | sodium | 25% |
|
12MG 1% | |
5% | Vitamins and Minerals | 5% | |||||
|
5% | Vitamin A | >999% |
|
16UG 2% | ||
6.7MG 9% |
|
5% | Vitamin C | 452% |
|
37MG 49% | |
26MG 3% |
|
5% | calcium | 104% |
|
53MG 5% | |
5.5MG 30% |
|
12% | iron | 5% |
|
4.9MG 27% | |
67MG 22% |
|
5% | magnesium | 34% |
|
90MG 29% | |
780MG 34% |
|
7% | potassium | 5% |
|
729MG 32% | |
0.07MG 7% |
|
5% | thiamin (Vit B1) | 385% |
|
0.34MG 31% | |
|
5% | riboflavin (Vit B2) | >999% |
|
0.16MG 15% | ||
2.1MG 15% |
|
5% | niacin (Vit B3) | 10% |
|
2.3MG 16% | |
0.11MG 9% |
|
5% | Vitamin B6 | 191% |
|
0.32MG 25% | |
0.63MG 13% |
|
62% | pantothenic acid (Vit B5) | 5% |
|
0.39MG 8% | |
55UG 14% |
|
4% | folate (Vit B9) | 5% |
|
53UG 13% | |
|
5% | Vitamin E | >999% |
|
0.5MG 3% | ||
|
5% | Vitamin K | >999% |
|
8.7UG 10% | ||
8.7G 17% |
|
5% | protein | 26% |
|
11G 21% | |
|
5% | choline | >999% |
|
62MG 15% | ||
0.91MG 76% |
|
82% | copper | 5% |
|
0.5MG 41% | |
3.1MG 174% |
|
63% | manganese | 5% |
|
1.9MG 105% | |
293MG 42% |
|
38% | phosphorus | 5% |
|
212MG 30% | |
|
5% | selenium | >999% |
|
2.8UG 5% | ||
2.3MG 29% |
|
92% | zinc | 5% |
|
1.2MG 15% | |
129G | 17% | Water | 5% | 110G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |