Kale, raw vs Carrots, raw
Nutrition comparison per 100 g.
Kale, raw
35 kcal
Carrots, raw
41 kcal
Calories
35 kcal
41 kcal
Protein
2.9 g
0.9 g
Carbs
4.4 g
9.6 g
Fiber
4.1 g
2.8 g
Sugars
0.8 g
4.7 g
Fat
1.5 g
0.2 g
Sodium
53 mg
69 mg
Key takeaways
- Kale, raw has 14% fewer calories (35 kcal vs 41 kcal).
- Kale, raw has more protein (2.9 g vs 0.9 g).
- Kale, raw has more carbs (4.4 g vs 9.6 g).
- Kale, raw has more fiber (4.1 g vs 2.8 g).
- Kale, raw has more sugars (0.8 g vs 4.7 g).
| Macronutrients | Kale, raw | Carrots, raw |
|---|---|---|
| Calories | 35 kcal | 41 kcal |
| Protein | 2.9 g | 0.9 g |
| Total Fat | 1.5 g | 0.2 g |
| Total Carbohydrate | 4.4 g | 9.6 g |
| Dietary Fiber | 4.1 g | 2.8 g |
| Total Sugars | 0.8 g | 4.7 g |
| Water | 89.6 g | 88.3 g |
| Carbohydrates | Kale, raw | Carrots, raw |
|---|---|---|
| Total Carbohydrate | 4.4 g | 9.6 g |
| Dietary Fiber | 4.1 g | 2.8 g |
| Starch | ~ | 1.4 g |
| Total Sugars | 0.8 g | 4.7 g |
| Fats & Fatty Acids | Kale, raw | Carrots, raw |
|---|---|---|
| Total Fat | 1.5 g | 0.2 g |
| Saturated Fat | 0.1 g | 0.0 g |
| Monounsaturated Fat | 0.1 g | 0.0 g |
| Polyunsaturated Fat | 0.3 g | 0.1 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 180.0 mg | 2.0 mg |
| Omega-6 Fatty Acids | 138.0 mg | 115.0 mg |
| Protein & Amino Acids | Kale, raw | Carrots, raw |
|---|---|---|
| Protein | 2.9 g | 0.9 g |
| Histidine | 69.0 mg | 40.0 mg |
| Isoleucine | 197.0 mg | 77.0 mg |
| Leucine | 231.0 mg | 102.0 mg |
| Lysine | 197.0 mg | 101.0 mg |
| Methionine | 32.0 mg | 20.0 mg |
| Phenylalanine | 169.0 mg | 61.0 mg |
| Threonine | 147.0 mg | 191.0 mg |
| Tryptophan | 40.0 mg | 12.0 mg |
| Valine | 181.0 mg | 69.0 mg |
| Alanine | 166.0 mg | 113.0 mg |
| Arginine | 184.0 mg | 91.0 mg |
| Aspartic Acid | 295.0 mg | 190.0 mg |
| Cystine | 44.0 mg | 83.0 mg |
| Glutamic Acid | 374.0 mg | 366.0 mg |
| Glycine | 159.0 mg | 47.0 mg |
| Proline | 196.0 mg | 54.0 mg |
| Serine | 139.0 mg | 54.0 mg |
| Tyrosine | 117.0 mg | 43.0 mg |
| Vitamins | Kale, raw | Carrots, raw |
|---|---|---|
| Vitamin A (RAE) | 769.0 mcg | 835.0 mcg |
| Vitamin C | 120.0 mg | 5.9 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.7 mg | 0.7 mg |
| Vitamin K | 817.0 mcg | 13.2 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Niacin (B3) | 1.2 mg | 1.0 mg |
| Vitamin B6 | 0.3 mg | 0.1 mg |
| Folate (B9) | 62.0 mcg | 19.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.4 mg | 0.3 mg |
| Choline | ~ | 8.8 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Kale, raw | Carrots, raw |
|---|---|---|
| Calcium | 254.0 mg | 33.0 mg |
| Iron | 1.7 mg | 0.3 mg |
| Magnesium | 34.0 mg | 12.0 mg |
| Phosphorus | 56.0 mg | 35.0 mg |
| Potassium | 447.0 mg | 320.0 mg |
| Sodium | 53.0 mg | 69.0 mg |
| Zinc | 0.4 mg | 0.2 mg |
| Copper | 0.3 mg | 0.0 mg |
| Manganese | 0.9 mg | 0.1 mg |
| Selenium | 0.9 mcg | 0.1 mcg |
| Fluoride | ~ | 3.2 mcg |
| Sterols | Kale, raw | Carrots, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Kale, raw | Carrots, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.5 g | 1.0 g |
Frequently asked questions
Which has fewer calories, Kale, raw or Carrots, raw?
Kale, raw has fewer calories: 35 kcal for Kale, raw vs 41 kcal for Carrots, raw per 100 g.
Which has more protein, Kale, raw or Carrots, raw?
Kale, raw has more protein: 2.9 g for Kale, raw vs 0.9 g for Carrots, raw per 100 g.
Which has more fiber, Kale, raw or Carrots, raw?
Kale, raw has more fiber: 4.1 g for Kale, raw vs 2.8 g for Carrots, raw per 100 g.
Is Kale, raw or Carrots, raw healthier?
Kale, raw is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.