Kale, raw vs Broccoli, raw
Both compared per 100 g. They have similar amounts of calories. They have similar amounts of protein. Kale, raw has 58% more fiber than broccoli, raw (4.1 g vs 2.6 g). Broccoli, raw has 72% more sugars than kale, raw (1.7 g vs 0.99 g).
The biggest vitamin and mineral differences: Kale, raw has more Vitamin K (+240% DV), Kale, raw has more manganese (+31% DV) and Kale, raw has more Vitamin A (+23% DV).
| Per 100 g | Kale, raw | Broccoli, raw |
|---|---|---|
| Calories | 35 kcal | 34 kcal |
| Protein | 2.9 g | 2.8 g |
| Carbohydrates | 4.4 g | 6.6 g |
| Fiber | 4.1 g | 2.6 g |
| Sugars | 0.99 g | 1.7 g |
| Total fat | 1.5 g | 0.37 g |
| Saturated fat | 0.18 g | 0.11 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 53 mg | 33 mg |
| Water | 89.6 g | 89.3 g |
| Sodium | 53 mg (2%) | 33 mg (1%) |
| Vitamin A | 241 µg (27%) | 31 µg (3%) |
| Vitamin C | 93.4 mg (104%) | 89.2 mg (99%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.66 mg (4%) | 0.78 mg (5%) |
| Vitamin K | 390 µg (325%) | 102 µg (85%) |
| Thiamin (B1) | 0.11 mg (9%) | 0.071 mg (6%) |
| Riboflavin (B2) | 0.35 mg (27%) | 0.12 mg (9%) |
| Niacin (B3) | 1.2 mg (7%) | 0.64 mg (4%) |
| Pantothenic acid (B5) | 0.37 mg (7%) | 0.57 mg (11%) |
| Vitamin B6 | 0.15 mg (9%) | 0.18 mg (10%) |
| Folate (B9) | 62 µg (16%) | 63 µg (16%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 0.5 mg (0.1%) | 18.7 mg (3%) |
| Calcium | 254 mg (20%) | 47 mg (4%) |
| Iron | 1.6 mg (9%) | 0.73 mg (4%) |
| Magnesium | 33 mg (8%) | 21 mg (5%) |
| Phosphorus | 55 mg (4%) | 66 mg (5%) |
| Potassium | 348 mg (7%) | 316 mg (7%) |
| Zinc | 0.39 mg (4%) | 0.41 mg (4%) |
| Copper | 0.053 mg (6%) | 0.049 mg (5%) |
| Manganese | 0.92 mg (40%) | 0.21 mg (9%) |
| Selenium | 0.9 µg (2%) | 2.5 µg (5%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Kale, raw
Kale, raw contains 35 kcal per 100 g. A typical serving of 1 cup (21 g) provides about 7 kcal.
Roughly 41% of its calories come from carbohydrates, with 31% from fat and 27% from protein (estimated with general energy factors).
Broccoli, raw
Broccoli, raw contains 34 kcal per 100 g. A 1 NLEA serving (148 g) provides about 50 kcal.
Roughly 65% of its calories come from carbohydrates, with 27% from protein and 8% from fat (estimated with general energy factors).