Carrots vs. Green Bean
Nutrition comparison of Carrots and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and green bean:
- Both green bean and carrots are high in dietary fiber and potassium.
- Carrot has more beta-carotene and alpha-carotene than green bean, however, green bean contains more lutein + zeaxanthin than carrot.
- Carrot is an excellent source of Vitamin A.
- Green bean is a great source of Vitamin C.
USDA sources for nutritional information: Carrots (Carrots, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean and carrots contain similar amounts of calories - green bean has 31 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in protein, heavier in carbs and similar to green bean for fat. Carrots has a macronutrient ratio of 9:87:5 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Green Bean | |
|---|---|---|
| Protein | 9% | 20% |
| Carbohydrates | 87% | 76% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean and carrots contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
The carbs in green bean are made of 48% sugar, 39% dietary fiber and 13% starch, whereas the carbs in carrots comprise of 53% sugar, 31% dietary fiber and 16% starch.
dietary fiber
Both green bean and carrots are high in dietary fiber. Green bean is very similar to green bean for dietary fiber - green bean has 2.7g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Green bean and carrots contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Green bean and carrots contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both green bean and carrots are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 107% more Vitamin C than carrot - green bean has 12.2mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 22 times more Vitamin A than green bean - green bean has 35ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Green bean and carrots contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Green bean has 226% more Vitamin K than carrot - green bean has 43ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Both carrots and green bean contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Carrots | Green Bean | |
|---|---|---|
| Thiamin | 0.066 MG | 0.082 MG |
| Riboflavin | 0.058 MG | 0.104 MG |
| Niacin | 0.983 MG | 0.734 MG |
| Pantothenic acid | 0.273 MG | 0.225 MG |
| Vitamin B6 | 0.138 MG | 0.141 MG |
| Folate | 19 UG | 33 UG |
Minerals
calcium
Green bean and carrots contain similar amounts of calcium - green bean has 37mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Green bean has 243% more iron than carrot - green bean has 1mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both green bean and carrots are high in potassium. Carrot has 52% more potassium than green bean - green bean has 211mg of potassium per 100 grams and carrot has 320mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both carrots and green bean contain significant amounts of kaempferol.
| Carrots | Green Bean | |
|---|---|---|
| luteolin | 0.11 mg | 0.13 mg |
| kaempferol | 0.24 mg | 0.45 mg |
| myricetin | 0.04 mg | 0.13 mg |
| Quercetin | 0.21 mg | 2.73 mg |
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, carrot has more beta-carotene and alpha-carotene than green bean per 100 grams, however, green bean contains more lutein + zeaxanthin than carrot per 100 grams.
| Carrots | Green Bean | |
|---|---|---|
| beta-carotene | 8285 UG | 379 UG |
| alpha-carotene | 3477 UG | 69 UG |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 640 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Carrots | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.069 G |
| Total | 0.002 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than green bean per 100 grams.
| Carrots | Green Bean | |
|---|---|---|
| linoleic acid | 0.1 G | 0.044 G |
| Total | 0.1 G | 0.044 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: Carrots (Carrots, raw) and Green Bean (Beans, snap, green, raw) .
Carrots g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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 % |
|
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 green bean or carrots contain more calories in 100 grams?Green bean and carrots contain similar amounts of calories - green bean has 31 calories in 100g and carrot has 41 calories.
Does green bean or carrots have more carbohydrates?
By weight, green bean and carrots contain similar amounts of carbs - green bean has 7g of carbs for 100g and carrot has 9.6g of carbohydrates. the carbs in green bean are made of 50% sugar, 40% dietary fiber and 10% starch, whereas the carbs in carrots comprise of 50% sugar, 30% dietary fiber and 20% starch.
Does green bean or carrots contain more potassium?
Both green bean and carrots are high in potassium. Carrot has 50% more potassium than green bean - green bean has 211mg of potassium in 100 grams and carrot has 320mg of potassium.