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  6. Kale vs. Carrot

Kale vs. Carrot — In-Depth Nutrition Comparison

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How are Kale and Carrot different?

  • Kale is richer in Vitamin K, Vitamin C, Copper, Manganese, and Iron, while Carrot is higher in Vitamin A RAE.
  • Kale covers your daily need of Vitamin K 670% more than Carrot.
  • Kale contains 7 times more Vitamin C than Carrot. Kale contains 41mg of Vitamin C, while Carrot contains 5.9mg.

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

Infographic

Kale vs Carrot 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.
Kale
Kale
7
:
2
Carrot
Carrot
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%
Contains more Phosphorus +25%
Contains more Potassium +40.4%
Equal in Zinc - 0.24
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
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%
Contains more Phosphorus +25%
Contains more Potassium +40.4%
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.
Kale
Kale
4
:
5
Carrot
Carrot
Contains more Vitamin E +28.8%
Contains more Vitamin C +594.9%
Contains more Vitamin B2 +20.7%
Contains more Vitamin K +6089.4%
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%
Equal in Vitamin B6 - 0.138
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%
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%
Contains more Vitamin E +28.8%
Contains more Vitamin C +594.9%
Contains more Vitamin B2 +20.7%
Contains more Vitamin K +6089.4%
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%
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.