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.
Detailed nutritional comparison of carrots and green bean 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: Carrots (Carrots, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Carrots src
Image of Green Bean src

Here's an infographic summarizing the nutritional differences between carrots and green bean. marks particularly rich nutrients.


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

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol 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.