Carrot vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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A recap on differences between Carrot and Marrow-stem Kale
- Carrot has more Vitamin A RAE, 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 Carrot.
- Marrow-stem Kale contains 3 times less Vitamin A RAE than Carrot. Carrot contains 835µg of Vitamin A RAE, while Marrow-stem Kale contains 251µg.
Food varieties used in this article are Carrots, raw and Collards, raw.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Phosphorus
+40%
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Potassium
+50.2%
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Zinc
+14.3%
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Calcium
+603%
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Iron
+56.7%
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Magnesium
+125%
Contains
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Sodium
-75.4%
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Manganese
+360.1%
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Selenium
+1200%
Equal in Copper - 0.046
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Phosphorus
+40%
Contains
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Potassium
+50.2%
Contains
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Zinc
+14.3%
Contains
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Calcium
+603%
Contains
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Iron
+56.7%
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Magnesium
+125%
Contains
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Sodium
-75.4%
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Manganese
+360.1%
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Selenium
+1200%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin A
+232.9%
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Vitamin B1
+22.2%
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Vitamin B3
+32.5%
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Vitamin E
+242.4%
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Vitamin C
+498.3%
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Vitamin B2
+124.1%
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Vitamin B6
+19.6%
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Folate
+578.9%
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Vitamin K
+3211.4%
Equal in Vitamin B5 - 0.267
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Vitamin A
+232.9%
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Vitamin B1
+22.2%
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Vitamin B3
+32.5%
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Vitamin E
+242.4%
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Vitamin C
+498.3%
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Vitamin B2
+124.1%
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Vitamin B6
+19.6%
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Folate
+578.9%
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Vitamin K
+3211.4%
Equal in Vitamin B5 - 0.267
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+76.8%
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Protein
+224.7%
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Fats
+154.2%
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Other
+38.5%
Equal in Water - 89.62
Protein:
0.93 g
Fats:
0.24 g
Carbs:
9.58 g
Water:
88.29 g
Other:
0.96 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
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Carbs
+76.8%
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Protein
+224.7%
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Fats
+154.2%
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Other
+38.5%
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-32.7%
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Monounsaturated Fat
+114.3%
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Polyunsaturated fat
+71.8%
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.014 g
Polyunsaturated fat:
0.117 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Saturated Fat
-32.7%
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Monounsaturated Fat
+114.3%
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Polyunsaturated fat
+71.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.78g | 1.42g |
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| Protein | 0.93g | 3.02g |
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| Fats | 0.24g | 0.61g |
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| Carbs | 9.58g | 5.42g |
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| Calories | 41kcal | 32kcal |
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| Starch | 1.43g |
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| Fructose | 0.55g |
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| Sugar | 4.74g | 0.46g |
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| Fiber | 2.8g | 4g |
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| Calcium | 33mg | 232mg |
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| Iron | 0.3mg | 0.47mg |
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| Magnesium | 12mg | 27mg |
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| Phosphorus | 35mg | 25mg |
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| Potassium | 320mg | 213mg |
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| Sodium | 69mg | 17mg |
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| Zinc | 0.24mg | 0.21mg |
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| Copper | 0.045mg | 0.046mg |
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| Manganese | 0.143mg | 0.658mg |
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| Selenium | 0.1µg | 1.3µg |
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| Vitamin A | 16706IU | 5019IU |
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| Vitamin A RAE | 835µg | 251µg |
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| Vitamin E | 0.66mg | 2.26mg |
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| Vitamin C | 5.9mg | 35.3mg |
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| Vitamin B1 | 0.066mg | 0.054mg |
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| Vitamin B2 | 0.058mg | 0.13mg |
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| Vitamin B3 | 0.983mg | 0.742mg |
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| Vitamin B5 | 0.273mg | 0.267mg |
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| Vitamin B6 | 0.138mg | 0.165mg |
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| Folate | 19µg | 129µg |
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| Vitamin K | 13.2µg | 437.1µg |
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| Tryptophan | 0.012mg | 0.031mg |
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| Threonine | 0.191mg | 0.086mg |
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| Isoleucine | 0.077mg | 0.1mg |
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| Leucine | 0.102mg | 0.151mg |
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| Lysine | 0.101mg | 0.117mg |
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| Methionine | 0.02mg | 0.033mg |
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| Phenylalanine | 0.061mg | 0.087mg |
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| Valine | 0.069mg | 0.12mg |
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| Histidine | 0.04mg | 0.047mg |
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| Saturated Fat | 0.037g | 0.055g |
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| Monounsaturated Fat | 0.014g | 0.03g |
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| Polyunsaturated fat | 0.117g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
147%
Minerals Daily Need Coverage Score
12%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 4.28g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 52mg)
Which food is lower in glycemic index?
Marrow-stem Kale is lower in glycemic index (difference - 7)
Which food is lower in Saturated Fat?
Carrot is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Carrot is cheaper (difference - $0.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.