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Carrot vs. Soup beans — In-Depth Nutrition Comparison

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Differences between carrots and soup beans

  • Carrots have more vitamin A and vitamin B6, while soup beans have more iron, copper, selenium, fiber, and manganese.
  • Carrots' daily need coverage for vitamin A is 302% higher.
  • Soup beans contain 3 times less vitamin B6 than carrots. Carrots contain 0.138mg of vitamin B6, while soup beans contain 0.05mg.
  • The amount of sodium in carrots is lower.
  • Carrots have a lower glycemic index. The glycemic index of carrots is 39, while the glycemic index of soup beans is 64.

The food types used in this comparison are Carrots, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Carrot vs Soup beans 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.
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more PotassiumPotassium +82.9%
Contains less SodiumSodium -82.8%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +343.3%
Contains more CopperCopper +255.6%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +68.6%
Contains more ManganeseManganese +102.8%
Contains more SeleniumSelenium +6800%
~equal in Calcium ~32mg

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.
Carrot
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +227.8%
Contains more Vitamin AVitamin A +930.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B5Vitamin B5 +582.5%
Contains more Vitamin B6Vitamin B6 +176%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.3%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B2 ~0.06mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more WaterWater +12.3%
Contains more ProteinProtein +458.1%
Contains more FatsFats +1358.3%
Contains more CarbsCarbs +16.5%
Contains more OtherOther +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +11185.7%
Contains more Poly. FatPolyunsaturated fat +233.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Soup beans DV% diff.
Vitamin A 835µg 81µg 84%
Sodium 69mg 400mg 14%
Copper 0.045mg 0.16mg 13%
Iron 0.3mg 1.33mg 13%
Selenium 0.1µg 6.9µg 12%
Vitamin K 13.2µg 11%
Protein 0.93g 5.19g 9%
Fiber 2.8g 4.6g 7%
Vitamin B6 0.138mg 0.05mg 7%
Manganese 0.143mg 0.29mg 6%
Saturated fat 0.037g 1.37g 6%
Vitamin B5 0.273mg 0.04mg 5%
Vitamin C 5.9mg 1.8mg 5%
Fats 0.24g 3.5g 5%
Potassium 320mg 175mg 4%
Vitamin E 0.66mg 4%
Monounsaturated fat 0.014g 1.58g 4%
Phosphorus 35mg 59mg 3%
Cholesterol 0mg 9mg 3%
Calories 41kcal 95kcal 3%
Choline 8.8mg 2%
Zinc 0.24mg 0.44mg 2%
Folate 19µg 12µg 2%
Magnesium 12mg 19mg 2%
Polyunsaturated fat 0.117g 0.39g 2%
Vitamin B3 0.983mg 0.7mg 2%
Vitamin B1 0.066mg 0.06mg 1%
Vitamin B12 0µg 0.03µg 1%
Carbs 9.58g 11.16g 1%
Fructose 0.55g 1%
Starch 1.43g 1%
Net carbs 6.78g 6.56g N/A
Calcium 33mg 32mg 0%
Sugar 4.74g N/A
Vitamin B2 0.058mg 0.06mg 0%
Tryptophan 0.012mg 0%
Threonine 0.191mg 0%
Isoleucine 0.077mg 0%
Leucine 0.102mg 0%
Lysine 0.101mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.061mg 0%
Valine 0.069mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Soup beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Carrot
8%
Soup beans
Minerals Daily Need Coverage Score
12%
Carrot
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 4.74g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food is lower in Cholesterol?
Carrot
Carrot is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Carrot
Carrot contains less Sodium (difference - 331mg)
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 1.333g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Carrot
Carrot is relatively richer in vitamins

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.