Kale, crudo vs Broccoli, crudo
Both compared per 100 g. They have similar amounts of calories. They have similar amounts of protein. Kale, crudo has 58% more fiber than broccoli, crudo (4,1 g vs 2,6 g). Broccoli, crudo has 72% more sugars than kale, crudo (1,7 g vs 0,99 g).
The biggest vitamin and mineral differences: Kale, crudo has more Vitamina K (+240% DV), Kale, crudo has more manganese (+31% DV) and Kale, crudo has more Vitamina A (+23% DV).
| Per 100 g | Kale, crudo | Broccoli, crudo |
|---|---|---|
| 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%) |
| Vitamina A | 241 µg (27%) | 31 µg (3%) |
| Vitamina C | 93,4 mg (104%) | 89,2 mg (99%) |
| Vitamina D | 0 µg (0%) | 0 µg (0%) |
| Vitamina E | 0,66 mg (4%) | 0,78 mg (5%) |
| Vitamina 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%) |
| Ácido pantoténico (B5) | 0,37 mg (7%) | 0,57 mg (11%) |
| Vitamina B6 | 0,15 mg (9%) | 0,18 mg (10%) |
| Folate (B9) | 62 µg (16%) | 63 µg (16%) |
| Vitamina B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 0,5 mg (0,1%) | 18,7 mg (3%) |
| Calcio | 254 mg (20%) | 47 mg (4%) |
| Iron | 1,6 mg (9%) | 0,73 mg (4%) |
| Magnesio | 33 mg (8%) | 21 mg (5%) |
| Fósforo | 55 mg (4%) | 66 mg (5%) |
| Potasio | 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%) |
| Selenio | 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, crudo
Kale, crudo contains 35 kcal per 100 g. A typical serving of 1 taza (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, crudo
Broccoli, crudo contains 34 kcal per 100 g. A typical serving of 1 NLEA porción (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).