Green Bean vs. Carrots

Nutrition comparison of Green Bean and Carrots


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of green bean versus carrots (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Green Bean source
Image of Carrots source

Calories and Carbs

calories

Green bean and carrots contain similar amounts of calories - green bean has 31kcal of calories per 100 grams and carrot has 41kcal of calories.

dietary fiber

Both green bean and carrots are high in 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 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 a excellent source of Vitamin A and it has 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.

The B Vitamins

Both green bean and carrots contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, vitamin b6 and folate.

Green Bean Carrots
Thiamin 0.082 MG 0.066 MG
Riboflavin 0.104 MG 0.058 MG
Niacin 0.734 MG 0.983 MG
Pantothenic acid 0.225 MG 0.273 MG
Vitamin B6 0.141 MG 0.138 MG
Folate 33 UG 19 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 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 - 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, green bean has more quercetin than carrot per 100 grams. Both green bean and carrots contain significant amounts of kaempferol.

Green Bean Carrots
luteolin 0.13 mg 0.11 mg
kaempferol 0.45 mg 0.24 mg
myricetin 0.13 mg 0.04 mg
Quercetin 2.73 mg 0.21 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.

Green Bean Carrots
beta-carotene 379 UG 8285 UG
alpha-carotene 69 UG 3477 UG
lutein + zeaxanthin 640 UG 256 UG
lycopene ~ 1 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.

Green Bean Carrots
alpha linoleic acid 0.069 G 0.002 G
Total 0.069 G 0.002 G

omega 6s

Comparing omega-6 fatty acids, carrot has more linoleic acid than green bean per 100 grams.

Green Bean Carrots
linoleic acid 0.044 G 0.1 G
Total 0.044 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: Green Bean (Beans, snap, green, raw) and Carrots (Carrots, raw) .

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