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

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
3
:
Contains more Potassium +50.2%
Contains more Zinc +14.3%
Contains more Phosphorus +40%
Contains more Iron +56.7%
Contains more Calcium +603%
Contains more Magnesium +125%
Contains less Sodium -75.4%
Equal in Copper - 0.046
Contains more Potassium +50.2%
Contains more Zinc +14.3%
Contains more Phosphorus +40%
Contains more Iron +56.7%
Contains more Calcium +603%
Contains more Magnesium +125%
Contains less Sodium -75.4%
Equal in Copper - 0.046

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
4
:
Contains more Vitamin A +232.9%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B3 +32.5%
Contains more Vitamin C +498.3%
Contains more Vitamin E +242.4%
Contains more Vitamin B2 +124.1%
Contains more Vitamin B6 +19.6%
Contains more Vitamin K +3211.4%
Equal in Vitamin B5 - 0.267
Contains more Vitamin A +232.9%
Contains more Vitamin B1 +22.2%
Contains more Vitamin B3 +32.5%
Contains more Vitamin C +498.3%
Contains more Vitamin E +242.4%
Contains more Vitamin B2 +124.1%
Contains more Vitamin B6 +19.6%
Contains more Vitamin K +3211.4%
Equal in Vitamin B5 - 0.267

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
97
Carrot
186
Marrow-stem Kale
Mineral Summary Score
10
Carrot
17
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
6%
Carrot
18%
Marrow-stem Kale
Carbohydrates
10%
Carrot
5%
Marrow-stem Kale
Fats
1%
Carrot
3%
Marrow-stem Kale

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Marrow-stem Kale
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Carrot Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Marrow-stem Kale
Marrow-stem Kale contains less Sugars (difference - 4.28g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Marrow-stem Kale
Marrow-stem Kale is lower in glycemic index (difference - 7)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Carrot Marrow-stem Kale Opinion
Calories 41 32 Carrot
Protein 0.93 3.02 Marrow-stem Kale
Fats 0.24 0.61 Marrow-stem Kale
Vitamin C 5.9 35.3 Marrow-stem Kale
Carbs 9.58 5.42 Carrot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.47 Marrow-stem Kale
Calcium 33 232 Marrow-stem Kale
Potassium 320 213 Carrot
Magnesium 12 27 Marrow-stem Kale
Sugars 4.74 0.46 Carrot
Fiber 2.8 4 Marrow-stem Kale
Copper 0.045 0.046 Marrow-stem Kale
Zinc 0.24 0.21 Carrot
Starch 1.43 Carrot
Phosphorus 35 25 Carrot
Sodium 69 17 Marrow-stem Kale
Vitamin A 16706 5019 Carrot
Vitamin E 0.66 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.066 0.054 Carrot
Vitamin B2 0.058 0.13 Marrow-stem Kale
Vitamin B3 0.983 0.742 Carrot
Vitamin B5 0.273 0.267 Carrot
Vitamin B6 0.138 0.165 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 13.2 437.1 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.037 0.055 Carrot
Monounsaturated Fat 0.014 0.03 Marrow-stem Kale
Polyunsaturated fat 0.117 0.201 Marrow-stem Kale
Tryptophan 0.012 0.031 Marrow-stem Kale
Threonine 0.191 0.086 Carrot
Isoleucine 0.077 0.1 Marrow-stem Kale
Leucine 0.102 0.151 Marrow-stem Kale
Lysine 0.101 0.117 Marrow-stem Kale
Methionine 0.02 0.033 Marrow-stem Kale
Phenylalanine 0.061 0.087 Marrow-stem Kale
Valine 0.069 0.12 Marrow-stem Kale
Histidine 0.04 0.047 Marrow-stem Kale
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.