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  6. Carrot vs. Marrow-stem Kale

Carrot vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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A recap on the differences between carrots and marrow-stem Kale

  • Carrots have more vitamin A; however, marrow-stem Kale is higher in vitamin K, vitamin C, folate, manganese, calcium, vitamin E, and vitamin B2.
  • Marrow-stem Kale covers your daily vitamin K needs 353% more than carrots.
  • Marrow-stem Kale contains 3 times less vitamin A than carrots. Carrots contain 16706IU of vitamin A, while marrow-stem Kale contains 5019IU.

Food varieties used in this article are Carrots, raw and Collards, raw.

Infographic

Carrot vs Marrow-stem 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
3
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +50.2%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +40%
Contains more MagnesiumMagnesium +125%
Contains more CalciumCalcium +603%
Contains more IronIron +56.7%
Contains less SodiumSodium -75.4%
Contains more ManganeseManganese +360.1%
Contains more SeleniumSelenium +1200%
~equal in Copper ~0.046mg

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
3
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin AVitamin A +232.7%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B3Vitamin B3 +32.5%
Contains more Vitamin CVitamin C +498.3%
Contains more Vitamin EVitamin E +242.4%
Contains more Vitamin B2Vitamin B2 +124.1%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin KVitamin K +3211.4%
Contains more FolateFolate +578.9%
Contains more CholineCholine +163.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Carrot Marrow-stem Kale DV% diff.
Vitamin K 13.2µg 437.1µg 353%
Vitamin A 835µg 251µg 65%
Vitamin C 5.9mg 35.3mg 33%
Folate 19µg 129µg 28%
Manganese 0.143mg 0.658mg 22%
Calcium 33mg 232mg 20%
Vitamin E 0.66mg 2.26mg 11%
Vitamin B2 0.058mg 0.13mg 6%
Fiber 2.8g 4g 5%
Magnesium 12mg 27mg 4%
Protein 0.93g 3.02g 4%
Choline 8.8mg 23.2mg 3%
Potassium 320mg 213mg 3%
Iron 0.3mg 0.47mg 2%
Selenium 0.1µg 1.3µg 2%
Vitamin B6 0.138mg 0.165mg 2%
Vitamin B3 0.983mg 0.742mg 2%
Sodium 69mg 17mg 2%
Polyunsaturated fat 0.117g 0.201g 1%
Fructose 0.55g 1%
Vitamin B1 0.066mg 0.054mg 1%
Phosphorus 35mg 25mg 1%
Carbs 9.58g 5.42g 1%
Starch 1.43g 1%
Fats 0.24g 0.61g 1%
Calories 41kcal 32kcal 0%
Net carbs 6.78g 1.42g N/A
Sugar 4.74g 0.46g N/A
Copper 0.045mg 0.046mg 0%
Zinc 0.24mg 0.21mg 0%
Vitamin B5 0.273mg 0.267mg 0%
Saturated fat 0.037g 0.055g 0%
Monounsaturated fat 0.014g 0.03g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.191mg 0.086mg 0%
Isoleucine 0.077mg 0.1mg 0%
Leucine 0.102mg 0.151mg 0%
Lysine 0.101mg 0.117mg 0%
Methionine 0.02mg 0.033mg 0%
Phenylalanine 0.061mg 0.087mg 0%
Valine 0.069mg 0.12mg 0%
Histidine 0.04mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +76.8%
Contains more ProteinProtein +224.7%
Contains more FatsFats +154.2%
Contains more OtherOther +38.5%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -32.7%
Contains more Mono. FatMonounsaturated fat +114.3%
Contains more Poly. FatPolyunsaturated fat +71.8%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.