Kale vs Carrot
Complete nutrition comparison per 100g serving
Which is Healthier?
Kale is generally healthier
Kale comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (2.2g vs 0.9g), less sugar (0g vs 6g), less sodium (28mg vs 69mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Carrot
41 kcal
More Protein
Kale
2.2g
More Fiber
Carrot
2.8g
Less Sugar
Kale
0g
Visual Comparison
Caloriesper 100g
Kale
49
Carrot
41
Proteinper 100g
Kale
2.2g
Carrot
0.9g
Carbohydratesper 100g
Kale
9g
Carrot
10g
Fatper 100g
Kale
0.9g
Carrot
0.2g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Kale
Per 100g:49 calories
Per cup (150g):74 calories
Per serving (85g):42 calories
Carrot
Per 100g:41 calories
Per cup (150g):62 calories
Per serving (85g):35 calories
Diet Compatibility
Kale
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Carrot
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Kale
- ✓Higher in protein (2.2g vs 0.9g)
- ✓Lower in carbs (9g vs 10g)
- ✓Less sugar (0g vs 6g)
- ✓Lower sodium (28mg vs 69mg)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Carrot
- ✓Lower in calories (41 vs 49)
- ✓More fiber (2.8g vs 1.3g)
Common Uses
SaladsStir-friesRoasted sidesSoups