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  6. Chinese broccoli vs. Kale

Chinese broccoli vs. Kale — In-Depth Nutrition Comparison

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Summary of differences between chinese broccoli and kale

  • Chinese broccoli has more folate and vitamin B2; however, kale is higher in vitamin K, vitamin A, vitamin C, copper, manganese, and vitamin B6.
  • Kale covers your daily need for vitamin K, 610% more than chinese broccoli.
  • Chinese broccoli has 63 times more choline than kale. While chinese broccoli has 25.3mg of choline, kale has only 0.4mg.

These are the specific foods used in this comparison Broccoli, chinese, cooked and Kale, cooked, boiled, drained, without salt.

Infographic

Chinese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Kale
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more CalciumCalcium +38.9%
Contains more PotassiumPotassium +14.5%
Contains more ZincZinc +62.5%
Contains more PhosphorusPhosphorus +46.4%
Contains less SodiumSodium -69.6%
Contains more SeleniumSelenium +44.4%
Contains more IronIron +60.7%
Contains more CopperCopper +155.7%
Contains more ManganeseManganese +57.6%
~equal in Magnesium ~18mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Kale
Kale
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B1Vitamin B1 +79.2%
Contains more Vitamin B2Vitamin B2 +108.6%
Contains more Vitamin B5Vitamin B5 +224.5%
Contains more FolateFolate +661.5%
Contains more CholineCholine +6225%
Contains more Vitamin CVitamin C +45.4%
Contains more Vitamin AVitamin A +730.5%
Contains more Vitamin EVitamin E +77.1%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more Vitamin KVitamin K +863.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chinese broccoli Kale DV% diff.
Vitamin K 84.8µg 817µg 610%
Vitamin A 82µg 681µg 67%
Folate 99µg 13µg 22%
Vitamin C 28.2mg 41mg 14%
Copper 0.061mg 0.156mg 11%
Manganese 0.264mg 0.416mg 7%
Vitamin B2 0.146mg 0.07mg 6%
Vitamin B6 0.07mg 0.138mg 5%
Choline 25.3mg 0.4mg 5%
Vitamin B1 0.095mg 0.053mg 4%
Iron 0.56mg 0.9mg 4%
Calcium 100mg 72mg 3%
Vitamin B5 0.159mg 0.049mg 2%
Phosphorus 41mg 28mg 2%
Vitamin E 0.48mg 0.85mg 2%
Protein 1.14g 1.9g 2%
Fiber 2.5g 2g 2%
Potassium 261mg 228mg 1%
Zinc 0.39mg 0.24mg 1%
Sodium 7mg 23mg 1%
Carbs 3.81g 5.63g 1%
Selenium 1.3µg 0.9µg 1%
Polyunsaturated fat 0.33g 0.193g 1%
Calories 22kcal 28kcal 0%
Fats 0.72g 0.4g 0%
Net carbs 1.31g 3.63g N/A
Magnesium 18mg 18mg 0%
Sugar 0.84g 1.25g N/A
Vitamin B3 0.437mg 0.5mg 0%
Saturated fat 0.11g 0.052g 0%
Monounsaturated fat 0.05g 0.03g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Kale
Kale
3
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 FatsFats +80%
Contains more ProteinProtein +66.7%
Contains more CarbsCarbs +47.8%
Contains more OtherOther +10.1%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Kale
Kale
1
19% 11% 70%
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 +66.7%
Contains more Poly. FatPolyunsaturated fat +71%
Contains less Sat. FatSaturated fat -52.7%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.