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  6. Bean vs. Carrot

Bean vs. Carrot — In-Depth Nutrition Comparison

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Summary of differences between Bean and Carrot

  • Bean has more Copper, Fiber, Zinc, Phosphorus, Selenium, and Vitamin B1, however, Carrot is higher in Vitamin A RAE, and Vitamin K.
  • Carrot covers your daily need of Vitamin A RAE 92% more than Bean.
  • Bean has 45 times more Selenium than Carrot. While Bean has 4.5µg of Selenium, Carrot has only 0.1µg.

These are the specific foods used in this comparison Beans, baked, canned, no salt added and Carrots, raw.

Infographic

Bean vs Carrot infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
7
:
3
Carrot
Carrot
Contains more Calcium +51.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +197.1%
Contains less Sodium -98.6%
Contains more Zinc +483.3%
Contains more Copper +357.8%
Contains more Selenium +4400%
Equal in Iron - 0.3
Equal in Potassium - 320
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Calcium +51.5%
Contains more Magnesium +166.7%
Contains more Phosphorus +197.1%
Contains less Sodium -98.6%
Contains more Zinc +483.3%
Contains more Copper +357.8%
Contains more Selenium +4400%
Equal in Iron - 0.3
Equal in Potassium - 320

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Bean
Bean
3
:
7
Carrot
Carrot
Contains more Vitamin B1 +127.3%
Contains more Folate +26.3%
Contains more Vitamin A +15660.4%
Contains more Vitamin E +340%
Contains more Vitamin C +90.3%
Contains more Vitamin B3 +128.6%
Contains more Vitamin K +1550%
Equal in Vitamin B2 - 0.058
Equal in Vitamin B6 - 0.138
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin B1 +127.3%
Contains more Folate +26.3%
Contains more Vitamin A +15660.4%
Contains more Vitamin E +340%
Contains more Vitamin C +90.3%
Contains more Vitamin B3 +128.6%
Contains more Vitamin K +1550%
Equal in Vitamin B2 - 0.058
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
4
:
1
Carrot
Carrot
Contains more Protein +416.1%
Contains more Fats +66.7%
Contains more Carbs +113.9%
Contains more Other +78.1%
Contains more Water +21.6%
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +416.1%
Contains more Fats +66.7%
Contains more Carbs +113.9%
Contains more Other +78.1%
Contains more Water +21.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
Bean
2
:
1
Carrot
Carrot
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +47%
Contains less Saturated Fat -64.1%
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +47%
Contains less Saturated Fat -64.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Carrot
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Bean Carrot Opinion
Net carbs 14.99g 6.78g Bean
Protein 4.8g 0.93g Bean
Fats 0.4g 0.24g Bean
Carbs 20.49g 9.58g Bean
Calories 105kcal 41kcal Bean
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 7.78g 4.74g Carrot
Fiber 5.5g 2.8g Bean
Calcium 50mg 33mg Bean
Iron 0.29mg 0.3mg Carrot
Magnesium 32mg 12mg Bean
Phosphorus 104mg 35mg Bean
Potassium 296mg 320mg Carrot
Sodium 1mg 69mg Bean
Zinc 1.4mg 0.24mg Bean
Copper 0.206mg 0.045mg Bean
Manganese 0.143mg Carrot
Selenium 4.5µg 0.1µg Bean
Vitamin A 106IU 16706IU Carrot
Vitamin A RAE 5µg 835µg Carrot
Vitamin E 0.15mg 0.66mg Carrot
Vitamin C 3.1mg 5.9mg Carrot
Vitamin B1 0.15mg 0.066mg Bean
Vitamin B2 0.06mg 0.058mg Bean
Vitamin B3 0.43mg 0.983mg Carrot
Vitamin B5 0.273mg Carrot
Vitamin B6 0.13mg 0.138mg Carrot
Folate 24µg 19µg Bean
Vitamin K 0.8µg 13.2µg Carrot
Tryptophan 0.012mg Carrot
Threonine 0.191mg Carrot
Isoleucine 0.077mg Carrot
Leucine 0.102mg Carrot
Lysine 0.101mg Carrot
Methionine 0.02mg Carrot
Phenylalanine 0.061mg Carrot
Valine 0.069mg Carrot
Histidine 0.04mg Carrot
Saturated Fat 0.103g 0.037g Carrot
Monounsaturated Fat 0.035g 0.014g Bean
Polyunsaturated fat 0.172g 0.117g Bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Bean
98%
Carrot
Minerals Daily Need Coverage Score
25%
Bean
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 3.04g)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $1.1)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 68mg)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.