Side-by-Side Comparison
Essential Vitamins & Minerals
Vitamin B9 (Folate & Folic Acid) vs. Vitamin K1 (Phylloquinone)
Comparing 2 standards across 10 specifications. 10 key differences identified.
Comparing:
Vitamin B9 (Folate & Folic Acid)
Vitamin K1 (Phylloquinone)
Vitamin B9 comprises natural dietary folates (polyglutamates) and synthetic folic acid (monoglutamate). Adult RDA is 400 µg DFE, with a Tolerable Upper Limit of 1,000 µg/day synthetic folic acid, essential as a single-carbon donor in thymidylate DNA synthesis and neural tube closure.
Vitamin K1 is a fat-soluble naphthoquinone synthesized by photosynthetic plants. Adequate Intake (AI) is 120µg (men) / 90µg (women), acting as an essential cofactor for gamma-glutamyl carboxylase in blood clotting and osteocalcin bone mineralization.
Specification Comparison Table
10 Parameters| Parameter / Spec | ||
|---|---|---|
|
Nutrient Type
|
Water-Soluble Pteroylglutamate Vitamin | Fat-Soluble Naphthoquinone Vitamin |
|
Tolerable Upper Limit (UL)
|
1,000 µg / day (Synthetic folic acid only; masks B12 deficiency neuropathy) | None Established (No adverse effects reported) |
|
Chemical Forms
|
(6S)-5-Methyltetrahydrofolate (5-MTHF, active circulating form), Tetrahydrofolate (THF), Folic Acid (Pteroylmonoglutamic acid, synthetic) | Phylloquinone (K1 - Green Plants), Menaquinones (K2: MK-4, MK-7 - Ferments/Animal) |
|
Primary Biological Function
|
1-Carbon transfer reactions, dUMP -> dTMP methylation (Thymidine DNA synthesis), Methionine-Homocysteine cycle, Erythropoiesis | Gamma-glutamyl carboxylase cofactor (Factors II, VII, IX, X), Osteocalcin carboxylation, Matrix Gla Protein (MGP) vascular calcification inhibitor |
|
Deficiency Condition
|
Neural Tube Defects (Spina bifida, anencephaly in fetuses), Megaloblastic Macrocytic Anemia, Elevated Homocysteine | Coagulopathy, Hemorrhage, Impaired bone density |
|
Top Whole Food Sources
|
Beef Liver, Spinach, Asparagus, Brussels Sprouts, Roman Lentils, Chickpeas, Fortified Flours | Spinach, Kale, Broccoli, Brussels Sprouts, Natto (K2 MK-7), Parsley |
|
Adult RDA / RDI
|
400 µg DFE / day (600 µg DFE pregnancy / prevents neural tube defects) | — |
|
MTHFR Genetic Polymorphism
|
Homozygous MTHFR C677T variant reduces folate reduction activity by ~70%, benefiting from direct 5-MTHF supplementation | — |
|
Adult Adequate Intake (AI)
|
— | 120 µg / day (Men) / 90 µg / day (Women) |
|
Warfarin / Anticoagulant Interaction
|
— | Direct competitive antagonist to Coumadin/Warfarin (requires consistent daily intake) |
Other Alternatives to Compare
Compare Vitamin B9 (Folate & Folic Acid) vs. Calcium (Elemental Ca) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Iodine (Elemental I) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Iron (Heme & Non-Heme) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Magnesium (Elemental Mg) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Potassium (Elemental K) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Selenium (Elemental Se) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Sodium (Elemental Na) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin A (Retinol & Beta-Carotene) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin B1 (Thiamine) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin B12 (Cobalamin) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin B2 (Riboflavin) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin B3 (Niacin / Nicotinic Acid & Nicotinamide) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin B5 (Pantothenic Acid) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin B6 (Pyridoxal 5'-Phosphate / PLP) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin B7 (Biotin / Vitamin H) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin C (L-Ascorbic Acid) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin D3 (Cholecalciferol) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Vitamin E (d-Alpha-Tocopherol) →
Compare Vitamin B9 (Folate & Folic Acid) vs. Zinc (Elemental Zn) →