Carrot Juice vs. Kale
Nutrition comparison of Carrot Juice and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrot juice
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrot juice and kale:
- Both kale and carrot juice are high in Vitamin A and potassium.
- Carrot juice has more beta-carotene and alpha-carotene than kale, however, kale contains more lutein + zeaxanthin than carrot juice.
- Kale has more riboflavin, niacin and folate.
- Kale is an excellent source of Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and carrot juice contain similar amounts of calories - kale has 35 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, carrot juice is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Carrot juice has a macronutrient ratio of 9:88:4 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrot Juice | Kale | |
|---|---|---|
| Protein | 9% | 28% |
| Carbohydrates | 88% | 41% |
| Fat | 4% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and carrot juice contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 413% more dietary fiber than carrot juice - kale has 4.1g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Kale and carrot juice contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Kale has 207% more protein than carrot juice - kale has 2.9g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both kale and carrot juice are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 999% more Vitamin C than carrot juice - kale has 93.4mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Both kale and carrot juice are high in Vitamin A. Carrot juice has 297% more Vitamin A than kale - kale has 241ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Kale and carrot juice contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 24 times more Vitamin K than carrot juice - kale has 389.6ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Kale has more riboflavin, niacin and folate. Both carrot juice and kale contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Carrot Juice | Kale | |
|---|---|---|
| Thiamin | 0.092 MG | 0.113 MG |
| Riboflavin | 0.055 MG | 0.347 MG |
| Niacin | 0.386 MG | 1.18 MG |
| Pantothenic acid | 0.228 MG | 0.37 MG |
| Vitamin B6 | 0.217 MG | 0.147 MG |
| Folate | 4 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 958% more calcium than carrot juice - kale has 254mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Kale has 248% more iron than carrot juice - kale has 1.6mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Both kale and carrot juice are high in potassium. Kale has 19% more potassium than carrot juice - kale has 348mg of potassium per 100 grams and carrot juice has 292mg 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, carrot juice has more beta-carotene and alpha-carotene than kale per 100 grams, however, kale contains more lutein + zeaxanthin than carrot juice per 100 grams.
| Carrot Juice | Kale | |
|---|---|---|
| beta-carotene | 9303 UG | 2873 UG |
| alpha-carotene | 4342 UG | ~ |
| lycopene | 2 UG | ~ |
| lutein + zeaxanthin | 333 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Carrot Juice | Kale | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.378 G |
| Total | 0.009 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than carrot juice per 100 grams.
| Carrot Juice | Kale | |
|---|---|---|
| linoleic acid | 0.061 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.061 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: Carrot Juice (Carrot juice, canned) and Kale (Kale, raw) .
Carrot Juice 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
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 carrot juice contain more calories in 100 grams?Kale and carrot juice contain similar amounts of calories - kale has 35 calories in 100g and carrot juice has 40 calories.
Does kale or carrot juice have more carbohydrates?
By weight, kale and carrot juice contain similar amounts of carbs - kale has 4.4g of carbs for 100g and carrot juice has 9.3g of carbohydrates.
Does kale or carrot juice contain more calcium?
Kale is a rich source of calcium and it has 960% more calcium than carrot juice - kale has 254mg of calcium in 100 grams and carrot juice has 24mg of calcium.
Does kale or carrot juice contain more potassium?
Both kale and carrot juice are high in potassium. Kale has 20% more potassium than carrot juice - kale has 348mg of potassium in 100 grams and carrot juice has 292mg of potassium.