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  6. Carrot vs. Kale

Carrot vs. Kale — In-Depth Nutrition Comparison

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How are Carrot and Kale different?

  • Carrot is richer in Vitamin A RAE, while Kale is higher in Vitamin K, Vitamin C, Copper, Manganese, and Iron.
  • Kale covers your daily need of Vitamin K 670% more than Carrot.
  • Carrot contains 22 times more Choline than Kale. Carrot contains 8.8mg of Choline, while Kale contains 0.4mg.

Carrots, raw and Kale, cooked, boiled, drained, without salt types were used in this article.

Infographic

Carrot vs Kale 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
Carrot
2
:
7
Kale
Kale
Contains more Phosphorus +25%
Contains more Potassium +40.4%
Contains more Calcium +118.2%
Contains more Iron +200%
Contains more Magnesium +50%
Contains less Sodium -66.7%
Contains more Copper +246.7%
Contains more Manganese +190.9%
Contains more Selenium +800%
Equal in Zinc - 0.24
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Phosphorus +25%
Contains more Potassium +40.4%
Contains more Calcium +118.2%
Contains more Iron +200%
Contains more Magnesium +50%
Contains less Sodium -66.7%
Contains more Copper +246.7%
Contains more Manganese +190.9%
Contains more Selenium +800%
Equal in Zinc - 0.24

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
Carrot
5
:
4
Kale
Kale
Contains more Vitamin A +22.6%
Contains more Vitamin B1 +24.5%
Contains more Vitamin B3 +96.6%
Contains more Vitamin B5 +457.1%
Contains more Folate +46.2%
Contains more Vitamin E +28.8%
Contains more Vitamin C +594.9%
Contains more Vitamin B2 +20.7%
Contains more Vitamin K +6089.4%
Equal in Vitamin B6 - 0.138
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin A +22.6%
Contains more Vitamin B1 +24.5%
Contains more Vitamin B3 +96.6%
Contains more Vitamin B5 +457.1%
Contains more Folate +46.2%
Contains more Vitamin E +28.8%
Contains more Vitamin C +594.9%
Contains more Vitamin B2 +20.7%
Contains more Vitamin K +6089.4%
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
2
:
3
Kale
Kale
Contains more Carbs +70.2%
Contains more Other +10.3%
Contains more Protein +104.3%
Contains more Fats +66.7%
Equal in Water - 91.2
Equal in Other - 0.87
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +70.2%
Contains more Other +10.3%
Contains more Protein +104.3%
Contains more Fats +66.7%
Equal in Water - 91.2
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
1
:
2
Kale
Kale
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +65%
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -28.8%
Contains more Monounsaturated Fat +114.3%
Contains more Polyunsaturated fat +65%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Kale Opinion
Net carbs 6.78g 3.63g Carrot
Protein 0.93g 1.9g Kale
Fats 0.24g 0.4g Kale
Carbs 9.58g 5.63g Carrot
Calories 41kcal 28kcal Carrot
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 1.25g Kale
Fiber 2.8g 2g Carrot
Calcium 33mg 72mg Kale
Iron 0.3mg 0.9mg Kale
Magnesium 12mg 18mg Kale
Phosphorus 35mg 28mg Carrot
Potassium 320mg 228mg Carrot
Sodium 69mg 23mg Kale
Zinc 0.24mg 0.24mg
Copper 0.045mg 0.156mg Kale
Manganese 0.143mg 0.416mg Kale
Selenium 0.1µg 0.9µg Kale
Vitamin A 16706IU 13621IU Carrot
Vitamin A RAE 835µg 681µg Carrot
Vitamin E 0.66mg 0.85mg Kale
Vitamin C 5.9mg 41mg Kale
Vitamin B1 0.066mg 0.053mg Carrot
Vitamin B2 0.058mg 0.07mg Kale
Vitamin B3 0.983mg 0.5mg Carrot
Vitamin B5 0.273mg 0.049mg Carrot
Vitamin B6 0.138mg 0.138mg
Folate 19µg 13µg Carrot
Vitamin K 13.2µg 817µg Kale
Tryptophan 0.012mg 0.023mg Kale
Threonine 0.191mg 0.085mg Carrot
Isoleucine 0.077mg 0.114mg Kale
Leucine 0.102mg 0.133mg Kale
Lysine 0.101mg 0.114mg Kale
Methionine 0.02mg 0.018mg Carrot
Phenylalanine 0.061mg 0.097mg Kale
Valine 0.069mg 0.104mg Kale
Histidine 0.04mg 0.04mg
Saturated Fat 0.037g 0.052g Carrot
Monounsaturated Fat 0.014g 0.03g Kale
Polyunsaturated fat 0.117g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Kale
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
98%
Carrot
258%
Kale
Minerals Daily Need Coverage Score
12%
Carrot
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 3.49g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 46mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 39)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.