Quick Summary
When to Choose Kale
Choose kale for superior vitamin K (882% DV), vitamin C (134% DV), calcium, and powerful antioxidants in leafy greens.
When to Choose Carrots (Raw)
Choose carrots for exceptional vitamin A (428% DV), sweeter taste, better raw snacking, and eye health support.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Kale | Carrots (Raw) | Winner |
|---|---|---|---|
| Calories | 35 | 52 | 🏆 Kale |
| Protein | 4.3g | 1.2g | 🏆 Kale |
| Carbohydrates | 8.8g | 12.3g | |
| Fiber | 3.6g | 3.6g | Tie |
| Total Fat | 0.9g | 0.3g |
Key Vitamins & Minerals
Calcium
🏆 Kale has 3.6x more
Vitamin A
🏆 Carrots (Raw) has 57% more
Vitamin C
🏆 Kale has 5.4x more
Vitamin K
🏆 Kale has 48.3x more
Health Benefits Comparison
Kale Benefits
- Supports bone health
- Promotes eye health
- May reduce cancer risk
- Supports heart health
- Rich in antioxidants
Carrots (Raw) Benefits
- Exceptional vitamin A (1069µg, 428% DV) - highest of common vegetables
- Beta-carotene converts to vitamin A for night vision and prevents night blindness
- Reduces risk of age-related macular degeneration and cataracts by 40%
- Supports healthy skin cell production, reduces acne, enhances glow
- Only 52 calories per cup with 3.6g fiber for high satiety
Practical Considerations
💰 Cost
Kale: Moderate
Carrots (Raw): Moderate
🕒 Preparation
Kale: Easy
Carrots (Raw): Easy
📦 Storage
Kale: Refrigerate
Carrots (Raw): Refrigerate
🍽️ Versatility
Kale: Very versatile
Carrots (Raw): Very versatile
The Bottom Line
Both Kale and Carrots (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Kale if: Choose kale for superior vitamin K (882% DV), vitamin C (134% DV), calcium, and powerful antioxidants in leafy greens.
Choose Carrots (Raw) if: Choose carrots for exceptional vitamin A (428% DV), sweeter taste, better raw snacking, and eye health support.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Kale and Carrots (Raw) in Nutrivio
Compare how Kale and Carrots (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
