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.
| Broccoli | Kale |
| 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 |
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.
| Nutrient | broccoli | kale |
| Choline | 26% | 0% |
| Vitamin A | 29% | 114% |
| Vitamin C | 700% | 503% |
| Vitamin E | 38% | 0% |
| Vitamin K | 747% | 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.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | broccoli | kale |
| Vitamin B1 | 42% | 29% |
| Vitamin B2 | 63% | 25% |
| Vitamin B3 | 31% | 47% |
| Vitamin B5 | 67% | 7% |
| Vitamin B6 | 94% | 90% |
| Vitamin B12 | 0% | 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.
| Nutrient | broccoli | kale |
| Sodium | 13% | 134% |
| Potasium | 53% | 56% |
| Calcium | 55% | 189% |
| Magnesium | 35% | 116% |
| Phosphorus | 67% | 47% |
| Iron | 72% | 230% |
| Manganese | 54% | 130% |
| Selenium | 33% | 14% |
| Copper | 29% | 111% |
| Zinc | 26% | 18% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
