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  6. Marrow-stem Kale vs. Carrot

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

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A recap on differences between marrow-stem Kale and carrots

  • Marrow-stem Kale has more vitamin K, vitamin C, folate, manganese, calcium, vitamin E, and vitamin B2; however, carrots are higher in vitamin A.
  • Marrow-stem Kale covers your daily vitamin K needs 353% more than carrots.
  • Carrots contain 7 times less calcium than marrow-stem Kale. Marrow-stem Kale contains 232mg of calcium, while carrots contain 33mg.

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

Infographic

Marrow-stem 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.
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%
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%
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%
Contains more PotassiumPotassium +50.2%
Contains more ZincZinc +14.3%
Contains more PhosphorusPhosphorus +40%
~equal in Copper ~0.045mg

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.
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%
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%
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%
Contains more Vitamin AVitamin A +232.7%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B3Vitamin B3 +32.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.273mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Carrot
Lower in Sugar 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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Carrot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
120%
Marrow-stem Kale
35%
Carrot
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (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 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?
?
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.