Broccoli, stalks, raw vs. Kale — In-Depth Nutrition Comparison
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A recap on differences between Broccoli, stalks, raw and Kale
- Broccoli, stalks, raw has more Vitamin C, Folate, Vitamin B5, and Phosphorus, however, Kale is higher in Vitamin A RAE, Copper, and Manganese.
- Kale covers your daily Vitamin A RAE needs 73% more than Broccoli, stalks, raw.
- Kale contains 11 times less Vitamin B5 than Broccoli, stalks, raw. Broccoli, stalks, raw contains 0.535mg of Vitamin B5, while Kale contains 0.049mg.
Food varieties used in this article are Broccoli, stalks, raw and Kale, cooked, boiled, drained, without salt.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +38.9% |
| Contains more PotassiumPotassium | +42.5% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +135.7% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more CalciumCalcium | +50% |
| Contains more CopperCopper | +246.7% |
| Contains less SodiumSodium | -14.8% |
| Contains more ManganeseManganese | +81.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +127.3% |
| Contains more Vitamin B1Vitamin B1 | +22.6% |
| Contains more Vitamin B2Vitamin B2 | +70% |
| Contains more Vitamin B3Vitamin B3 | +27.6% |
| Contains more Vitamin B5Vitamin B5 | +991.8% |
| Contains more Vitamin B6Vitamin B6 | +15.2% |
| Contains more FolateFolate | +446.2% |
| Contains more Vitamin AVitamin A | +3305.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.98 g
Fats:
0.35 g
Carbs:
5.24 g
Water:
90.69 g
Other:
0.74 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
| Contains more ProteinProtein | +56.8% |
| Contains more FatsFats | +14.3% |
| Contains more OtherOther | +17.6% |
~equal in
Carbs
~5.63g
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.054 g
Monounsaturated Fat:
Mono. Fat
0.024 g
Polyunsaturated fat:
Poly. Fat
0.167 g
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
| Contains more Mono. FatMonounsaturated Fat | +25% |
| Contains more Poly. FatPolyunsaturated fat | +15.6% |
~equal in
Saturated Fat
~0.052g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 28kcal | 28kcal | |
| Protein | 2.98g | 1.9g |
|
| Fats | 0.35g | 0.4g |
|
| Vitamin C | 93.2mg | 41mg |
|
| Net carbs | 5.24g | 3.63g |
|
| Carbs | 5.24g | 5.63g |
|
| Magnesium | 25mg | 18mg |
|
| Calcium | 48mg | 72mg |
|
| Potassium | 325mg | 228mg |
|
| Iron | 0.88mg | 0.9mg |
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| Sugar | 1.25g |
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| Fiber | 2g |
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| Copper | 0.045mg | 0.156mg |
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| Zinc | 0.4mg | 0.24mg |
|
| Phosphorus | 66mg | 28mg |
|
| Sodium | 27mg | 23mg |
|
| Vitamin A | 400IU | 13621IU |
|
| Vitamin A RAE | 20µg | 681µg |
|
| Vitamin E | 0.85mg |
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| Manganese | 0.229mg | 0.416mg |
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| Selenium | 3µg | 0.9µg |
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| Vitamin B1 | 0.065mg | 0.053mg |
|
| Vitamin B2 | 0.119mg | 0.07mg |
|
| Vitamin B3 | 0.638mg | 0.5mg |
|
| Vitamin B5 | 0.535mg | 0.049mg |
|
| Vitamin B6 | 0.159mg | 0.138mg |
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| Vitamin K | 817µg |
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| Folate | 71µg | 13µg |
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| Choline | 0.4mg |
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| Saturated Fat | 0.054g | 0.052g |
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| Monounsaturated Fat | 0.024g | 0.03g |
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| Polyunsaturated fat | 0.167g | 0.193g |
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| Tryptophan | 0.029mg | 0.023mg |
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| Threonine | 0.091mg | 0.085mg |
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| Isoleucine | 0.109mg | 0.114mg |
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| Leucine | 0.131mg | 0.133mg |
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| Lysine | 0.141mg | 0.114mg |
|
| Methionine | 0.034mg | 0.018mg |
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| Phenylalanine | 0.084mg | 0.097mg |
|
| Valine | 0.128mg | 0.104mg |
|
| Histidine | 0.05mg | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
238%
Minerals Daily Need Coverage Score
20%
22%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.002g)
Which food is lower in Sugar?
Broccoli, stalks, raw is lower in Sugar (difference - 1.25g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.