Kale.World
Maximize your nutrients, minize your calories

Broccoli vs Kale
CALORIC DENSITY
Broccoli, raw
Kale, scotch, ckd, bld, drnd, w/salt
0.34
0.28
11090
11792

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Broccoli
Kale
Protein = 17g
Protein = 14g
Carbohydrates = 39g
Carbohydrates = 40g
Fat = 2g
Fat = 3g
Fiber = 15g
Fiber = 0g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 1g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient broccoli kale
Protein 17g 14g
Carbohydrate 39g 40g
Fiber 15g 0g
Fat 2g 3g
Monounsat. Fat 0g 3g
Polyunsat. Fat 0g 1g
Saturated Fat 0g 0g
broccoli
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 26%
Choline = 0%
Vitamin A = 29%
Vitamin A = 114%
Vitamin C = 700%
Vitamin C = 503%
Vitamin E = 38%
Vitamin E = 0%
Vitamin K = 747%
Vitamin K = 0%
Nutrientbroccolikale
Choline26%0%
Vitamin A29%114%
Vitamin C700%503%
Vitamin E38%0%
Vitamin K747%0%

Broccoli have significantly more Vitamins E, C, K than kale. Kale have significantly more Vitamins A than broccoli. Broccoli are a good source of Vitamin A, Vitamin E, Niacin, Magnesium, Zinc. Broccoli are a great source of Thiamin, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Calcium, Phosphorus, Iron. Broccoli are an excellent source of Vitamin K, Vitamin C. Kale are a good source of Thiamin, Riboflavin. Kale are a great source of Niacin, Vitamin B6, Potassium, Phosphorus. Kale are an excellent source of Vitamin A, Vitamin C, Magnesium, Calcium, Iron.

kale

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 42%
Vitamin B1 = 29%
Vitamin B2 = 63%
Vitamin B2 = 25%
Vitamin B3 = 31%
Vitamin B3 = 47%
Vitamin B5 = 67%
Vitamin B5 = 7%
Vitamin B6 = 94%
Vitamin B6 = 90%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientbroccolikale
Vitamin B142%29%
Vitamin B263%25%
Vitamin B331%47%
Vitamin B567%7%
Vitamin B694%90%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 13%
Sodium = 134%
Potassium = 53%
Potassium = 56%
Calcium = 55%
Calcium = 189%
Magnesium = 35%
Magnesium = 116%
Phosphorus = 67%
Phosphorus = 47%
Iron = 72%
Iron = 230%
Manganese = 54%
Manganese = 130%
Selenium = 33%
Selenium = 14%
Copper = 29%
Copper = 111%
Zinc = 26%
Zinc = 18%
Nutrientbroccolikale
Sodium13%134%
Potasium53%56%
Calcium55%189%
Magnesium35%116%
Phosphorus67%47%
Iron72%230%
Manganese54%130%
Selenium33%14%
Copper29%111%
Zinc26%18%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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