White Beans vs. Carrots
Nutrition comparison of White Beans and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and carrots:
- Both carrots and white beans are high in dietary fiber and potassium.
- Carrot has 55% less carbohydrates than white bean.
- Carrot has more niacin, however, white bean contains more folate.
- Carrot is an excellent source of Vitamin A.
- White bean has 15.3 times less sugar than carrot.
- White bean has signficantly more protein than carrot.
- White bean is a great source of iron.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and carrot has 64% less calories than white bean - carrot has 41 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in carbs and similar to carrots for fat. White beans has a macronutrient ratio of 25:73:2 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Carrots | |
|---|---|---|
| Protein | 25% | 9% |
| Carbohydrates | 73% | 87% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 55% less carbohydrates than white bean - carrot has 9.6g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both carrots and white beans are high in dietary fiber. White bean has 71% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 15.3 times less sugar than carrot - carrot has 4.7g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has signficantly more protein than carrot - carrot has 0.93g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both carrots and white beans are low in saturated fat - carrot has 0.03g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Carrot has more Vitamin C than white bean - carrot has 5.9mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than white bean - carrot has 835ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Carrots and white beans contain similar amounts of Vitamin E - carrot has 0.66mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Carrots and white beans contain similar amounts of Vitamin K - carrot has 13.2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Carrot has more niacin, however, white bean contains more folate. Both white beans and carrots contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| White Beans | Carrots | |
|---|---|---|
| Thiamin | 0.096 MG | 0.066 MG |
| Riboflavin | 0.037 MG | 0.058 MG |
| Niacin | 0.113 MG | 0.983 MG |
| Pantothenic acid | 0.185 MG | 0.273 MG |
| Vitamin B6 | 0.075 MG | 0.138 MG |
| Folate | 65 UG | 19 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 121% more calcium than carrot - carrot has 33mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 897% more iron than carrot - carrot has 0.3mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both carrots and white beans are high in potassium. White bean has 42% more potassium than carrot - carrot has 320mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than carrot per 100 grams.
| White Beans | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.002 G |
| Total | 0.056 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both white beans and carrots contain significant amounts of linoleic acid.
| White Beans | Carrots | |
|---|---|---|
| linoleic acid | 0.067 G | 0.1 G |
| Total | 0.067 G | 0.1 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: White Beans (Beans, white, mature seeds, canned) and Carrots (Carrots, raw) .
White Beans g
()
|
Daily Values (%) |
Carrots 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 % |
|
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 % |
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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 carrots or white beans contain more calories in 100 grams?White bean is high in calories and carrot has 60% less calories than white bean - carrot has 41 calories in 100g and white bean has 114 calories.
Does carrots or white beans have more carbohydrates?
By weight, carrot has 60% fewer carbohydrates than white bean - carrot has 9.6g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does carrots or white beans contain more calcium?
White bean is a rich source of calcium and it has 120% more calcium than carrot - carrot has 33mg of calcium in 100 grams and white bean has 73mg of calcium.
Does carrots or white beans contain more potassium?
Both carrots and white beans are high in potassium. White bean has 40% more potassium than carrot - carrot has 320mg of potassium in 100 grams and white bean has 454mg of potassium.