Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Kale, frozen, unprepared vs. Broccoli — In-Depth Nutrition Comparison

Compare

A recap on differences between Kale, frozen, unprepared and Broccoli

  • Kale, frozen, unprepared has more Vitamin A RAE, Manganese, and Calcium, however, Broccoli is higher in Vitamin C, Folate, Vitamin B5, Vitamin B6, and Phosphorus.
  • Broccoli covers your daily Vitamin C needs 55% more than Kale, frozen, unprepared.
  • Broccoli contains 10 times less Vitamin A RAE than Kale, frozen, unprepared. Kale, frozen, unprepared contains 313µg of Vitamin A RAE, while Broccoli contains 31µg.

Food varieties used in this article are Kale, frozen, unprepared and Broccoli, raw.

Infographic

Kale, frozen, unprepared vs Broccoli 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% 41% 29% 35% 15% 4.9% 12% 2% 58% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CalciumCalcium +189.4%
Contains more IronIron +27.4%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +111%
Contains more MagnesiumMagnesium +16.7%
Contains more ZincZinc +127.8%
Contains more PhosphorusPhosphorus +127.6%
Contains more SeleniumSelenium +177.8%
~equal in Potassium ~316mg
~equal in Copper ~0.049mg

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 131% 375% 0% 0% 14% 26% 13% 3.1% 21% 0% 0% 13% 0%
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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin AVitamin A +903.7%
Contains more Vitamin CVitamin C +127%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin B5Vitamin B5 +1001.9%
Contains more Vitamin B6Vitamin B6 +94.4%
Contains more FolateFolate +270.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B3 ~0.639mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.66 g
Fats: 0.46 g
Carbs: 4.9 g
Water: 91.12 g
Other: 0.86 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +24.3%
Contains more CarbsCarbs +35.5%
~equal in Protein ~2.82g
~equal in Water ~89.3g
~equal in Other ~0.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated Fat: Sat. Fat 0.059 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.219 g
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated Fat +209.1%
Contains more Poly. FatPolyunsaturated fat +476.3%
Contains less Sat. FatSaturated Fat -33.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale, frozen, unprepared Broccoli
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 Kale, frozen, unprepared Broccoli Opinion
Calories 28kcal 34kcal Broccoli
Protein 2.66g 2.82g Broccoli
Fats 0.46g 0.37g Kale, frozen, unprepared
Vitamin C 39.3mg 89.2mg Broccoli
Net carbs 2.9g 4.04g Broccoli
Carbs 4.9g 6.64g Broccoli
Magnesium 18mg 21mg Broccoli
Calcium 136mg 47mg Kale, frozen, unprepared
Potassium 333mg 316mg Kale, frozen, unprepared
Iron 0.93mg 0.73mg Kale, frozen, unprepared
Sugar 1.7g Kale, frozen, unprepared
Fiber 2g 2.6g Broccoli
Copper 0.046mg 0.049mg Broccoli
Zinc 0.18mg 0.41mg Broccoli
Phosphorus 29mg 66mg Broccoli
Sodium 15mg 33mg Kale, frozen, unprepared
Vitamin A 6253IU 623IU Kale, frozen, unprepared
Vitamin A RAE 313µg 31µg Kale, frozen, unprepared
Vitamin E 0.78mg Broccoli
Manganese 0.443mg 0.21mg Kale, frozen, unprepared
Selenium 0.9µg 2.5µg Broccoli
Vitamin B1 0.056mg 0.071mg Broccoli
Vitamin B2 0.112mg 0.117mg Broccoli
Vitamin B3 0.698mg 0.639mg Kale, frozen, unprepared
Vitamin B5 0.052mg 0.573mg Broccoli
Vitamin B6 0.09mg 0.175mg Broccoli
Vitamin K 101.6µg Broccoli
Folate 17µg 63µg Broccoli
Choline 18.7mg Broccoli
Saturated Fat 0.059g 0.039g Broccoli
Monounsaturated Fat 0.034g 0.011g Kale, frozen, unprepared
Polyunsaturated fat 0.219g 0.038g Kale, frozen, unprepared
Tryptophan 0.032mg 0.033mg Broccoli
Threonine 0.119mg 0.088mg Kale, frozen, unprepared
Isoleucine 0.159mg 0.079mg Kale, frozen, unprepared
Leucine 0.186mg 0.129mg Kale, frozen, unprepared
Lysine 0.159mg 0.135mg Kale, frozen, unprepared
Methionine 0.026mg 0.038mg Broccoli
Phenylalanine 0.136mg 0.117mg Kale, frozen, unprepared
Valine 0.145mg 0.125mg Kale, frozen, unprepared
Histidine 0.056mg 0.059mg Broccoli
Fructose 0.68g Broccoli

Which food is preferable for your diet?

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

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
46%
Kale, frozen, unprepared
61%
Broccoli
Minerals Daily Need Coverage Score
22%
Kale, frozen, unprepared
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Kale, frozen, unprepared
Kale, frozen, unprepared is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Kale, frozen, unprepared
Kale, frozen, unprepared contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Kale, frozen, unprepared
Kale, frozen, unprepared is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, frozen, unprepared
Kale, frozen, unprepared is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.02g)
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. Kale, frozen, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169239/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.