Baby Carrots vs. Kale
Nutrition comparison of Baby Carrots and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baby carrots
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and kale:
- Both kale and baby carrots are high in Vitamin A, dietary fiber and potassium.
- Baby carrot has more beta-carotene and alpha-carotene than kale, however, kale contains more lutein + zeaxanthin than baby carrot.
- Kale has more thiamin, riboflavin and folate.
- Kale is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Baby Carrots (Carrots, baby, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and baby carrots contain similar amounts of calories - kale has 35 calories per 100 grams and baby carrot has 35 calories.
For macronutrient ratios, baby carrots is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Baby carrots has a macronutrient ratio of 8:92:0 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baby Carrots | Kale | |
|---|---|---|
| Protein | 8% | 28% |
| Carbohydrates | 92% | 41% |
| Fat | ~ | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and baby carrots contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and baby carrot has 8.2g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in baby carrots comprise of 62% sugar and 38% dietary fiber.
dietary fiber
Both kale and baby carrots are high in dietary fiber. Kale has 41% more dietary fiber than baby carrot - kale has 4.1g of dietary fiber per 100 grams and baby carrot has 2.9g of dietary fiber.
sugar
Kale and baby carrots contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and baby carrot has 4.8g of sugar.
Protein
protein
Kale has 356% more protein than baby carrot - kale has 2.9g of protein per 100 grams and baby carrot has 0.64g of protein.
Fat
saturated fat
Both kale and baby carrots are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and baby carrot has 0.02g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 34 times more Vitamin C than baby carrot - kale has 93.4mg of Vitamin C per 100 grams and baby carrot has 2.6mg of Vitamin C.
Vitamin A
Both kale and baby carrots are high in Vitamin A. Baby carrot has 186% more Vitamin A than kale - kale has 241ug of Vitamin A per 100 grams and baby carrot has 690ug of Vitamin A.
Vitamin E
Kale has more Vitamin E than baby carrot - kale has 0.66mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Kale is an excellent source of Vitamin K and it has 40 times more Vitamin K than baby carrot - kale has 389.6ug of Vitamin K per 100 grams and baby carrot has 9.4ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and folate. Both baby carrots and kale contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Baby Carrots | Kale | |
|---|---|---|
| Thiamin | 0.03 MG | 0.113 MG |
| Riboflavin | 0.036 MG | 0.347 MG |
| Niacin | 0.556 MG | 1.18 MG |
| Pantothenic acid | 0.401 MG | 0.37 MG |
| Vitamin B6 | 0.105 MG | 0.147 MG |
| Folate | 27 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 694% more calcium than baby carrot - kale has 254mg of calcium per 100 grams and baby carrot has 32mg of calcium.
iron
Kale has 80% more iron than baby carrot - kale has 1.6mg of iron per 100 grams and baby carrot has 0.89mg of iron.
potassium
Both kale and baby carrots are high in potassium. Kale has 47% more potassium than baby carrot - kale has 348mg of potassium per 100 grams and baby carrot has 237mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, baby carrot has more beta-carotene and alpha-carotene than kale per 100 grams, however, kale contains more lutein + zeaxanthin than baby carrot per 100 grams.
| Baby Carrots | Kale | |
|---|---|---|
| beta-carotene | 6391 UG | 2873 UG |
| alpha-carotene | 3767 UG | ~ |
| lutein + zeaxanthin | 358 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than baby carrot per 100 grams.
| Baby Carrots | Kale | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.378 G |
| Total | 0.008 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than baby carrot per 100 grams.
| Baby Carrots | Kale | |
|---|---|---|
| linoleic acid | 0.057 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.057 G | 0.294 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Baby Carrots (Carrots, baby, raw) and Kale (Kale, raw) .
Baby Carrots g
()
|
Daily Values (%) |
Kale g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or baby carrots contain more calories in 100 grams?Kale and baby carrots contain similar amounts of calories - kale has 35 calories in 100g and baby carrot has 35 calories.
Does kale or baby carrots have more carbohydrates?
By weight, kale and baby carrots contain similar amounts of carbs - kale has 4.4g of carbs for 100g and baby carrot has 8.2g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in baby carrots comprise of 60% sugar and 40% dietary fiber.
Does kale or baby carrots contain more calcium?
Kale is a rich source of calcium and it has 690% more calcium than baby carrot - kale has 254mg of calcium in 100 grams and baby carrot has 32mg of calcium.
Does kale or baby carrots contain more potassium?
Both kale and baby carrots are high in potassium. Kale has 50% more potassium than baby carrot - kale has 348mg of potassium in 100 grams and baby carrot has 237mg of potassium.