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  6. Broccoli vs. Kale

Broccoli vs. Kale — In-Depth Nutrition Comparison

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The main differences between Broccoli and Kale

  • Broccoli has more Vitamin C, Folate, Vitamin B5, and Phosphorus, however, Kale has more Vitamin K, Vitamin A RAE, Copper, and Manganese.
  • Daily need coverage for Vitamin K from Kale is 596% higher.
  • Kale has 47 times less Choline than Broccoli. Broccoli has 18.7mg of Choline, while Kale has 0.4mg.

Food types used in this article are Broccoli, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Broccoli vs Kale infographic
Infographic link

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.
Broccoli
Broccoli
5
:
5
Kale
Kale
Contains more Magnesium +16.7%
Contains more Phosphorus +135.7%
Contains more Potassium +38.6%
Contains more Zinc +70.8%
Contains more Selenium +177.8%
Contains more Calcium +53.2%
Contains more Iron +23.3%
Contains less Sodium -30.3%
Contains more Copper +218.4%
Contains more Manganese +98.1%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +16.7%
Contains more Phosphorus +135.7%
Contains more Potassium +38.6%
Contains more Zinc +70.8%
Contains more Selenium +177.8%
Contains more Calcium +53.2%
Contains more Iron +23.3%
Contains less Sodium -30.3%
Contains more Copper +218.4%
Contains more Manganese +98.1%

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.
Broccoli
Broccoli
7
:
3
Kale
Kale
Contains more Vitamin C +117.6%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +1069.4%
Contains more Vitamin B6 +26.8%
Contains more Folate +384.6%
Contains more Vitamin A +2086.4%
Contains more Vitamin K +704.1%
Equal in Vitamin E - 0.85
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin C +117.6%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +1069.4%
Contains more Vitamin B6 +26.8%
Contains more Folate +384.6%
Contains more Vitamin A +2086.4%
Contains more Vitamin K +704.1%
Equal in Vitamin E - 0.85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
2
:
2
Kale
Kale
Contains more Protein +48.4%
Contains more Carbs +17.9%
Equal in Fats - 0.4
Equal in Water - 91.2
Equal in Other - 0.87
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +48.4%
Contains more Carbs +17.9%
Equal in Fats - 0.4
Equal in Water - 91.2
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Kale
Kale
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +407.9%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -25%
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +407.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Broccoli Kale Opinion
Net carbs 4.04g 3.63g Broccoli
Protein 2.82g 1.9g Broccoli
Fats 0.37g 0.4g Kale
Carbs 6.64g 5.63g Broccoli
Calories 34kcal 28kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g 1.25g Kale
Fiber 2.6g 2g Broccoli
Calcium 47mg 72mg Kale
Iron 0.73mg 0.9mg Kale
Magnesium 21mg 18mg Broccoli
Phosphorus 66mg 28mg Broccoli
Potassium 316mg 228mg Broccoli
Sodium 33mg 23mg Kale
Zinc 0.41mg 0.24mg Broccoli
Copper 0.049mg 0.156mg Kale
Manganese 0.21mg 0.416mg Kale
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 13621IU Kale
Vitamin A RAE 31µg 681µg Kale
Vitamin E 0.78mg 0.85mg Kale
Vitamin C 89.2mg 41mg Broccoli
Vitamin B1 0.071mg 0.053mg Broccoli
Vitamin B2 0.117mg 0.07mg Broccoli
Vitamin B3 0.639mg 0.5mg Broccoli
Vitamin B5 0.573mg 0.049mg Broccoli
Vitamin B6 0.175mg 0.138mg Broccoli
Folate 63µg 13µg Broccoli
Vitamin K 101.6µg 817µg Kale
Tryptophan 0.033mg 0.023mg Broccoli
Threonine 0.088mg 0.085mg Broccoli
Isoleucine 0.079mg 0.114mg Kale
Leucine 0.129mg 0.133mg Kale
Lysine 0.135mg 0.114mg Broccoli
Methionine 0.038mg 0.018mg Broccoli
Phenylalanine 0.117mg 0.097mg Broccoli
Valine 0.125mg 0.104mg Broccoli
Histidine 0.059mg 0.04mg Broccoli
Saturated Fat 0.039g 0.052g Broccoli
Monounsaturated Fat 0.011g 0.03g Kale
Polyunsaturated fat 0.038g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
65%
Broccoli
258%
Kale
Minerals Daily Need Coverage Score
19%
Broccoli
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.013g)
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.