Kale, frozen, unprepared vs. Broccoli — In-Depth Nutrition Comparison
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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
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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 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% |
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 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.66 g
Fats:
0.46 g
Carbs:
4.9 g
Water:
91.12 g
Other:
0.86 g
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
Saturated Fat:
Sat. Fat
0.059 g
Monounsaturated Fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.219 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 28kcal | 34kcal |
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| Protein | 2.66g | 2.82g |
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| Fats | 0.46g | 0.37g |
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| Vitamin C | 39.3mg | 89.2mg |
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| Net carbs | 2.9g | 4.04g |
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| Carbs | 4.9g | 6.64g |
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| Magnesium | 18mg | 21mg |
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| Calcium | 136mg | 47mg |
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| Potassium | 333mg | 316mg |
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| Iron | 0.93mg | 0.73mg |
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| Sugar | 1.7g |
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| Fiber | 2g | 2.6g |
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| Copper | 0.046mg | 0.049mg |
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| Zinc | 0.18mg | 0.41mg |
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| Phosphorus | 29mg | 66mg |
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| Sodium | 15mg | 33mg |
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| Vitamin A | 6253IU | 623IU |
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| Vitamin A RAE | 313µg | 31µg |
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| Vitamin E | 0.78mg |
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| Manganese | 0.443mg | 0.21mg |
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| Selenium | 0.9µg | 2.5µg |
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| Vitamin B1 | 0.056mg | 0.071mg |
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| Vitamin B2 | 0.112mg | 0.117mg |
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| Vitamin B3 | 0.698mg | 0.639mg |
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| Vitamin B5 | 0.052mg | 0.573mg |
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| Vitamin B6 | 0.09mg | 0.175mg |
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| Vitamin K | 101.6µg |
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| Folate | 17µg | 63µg |
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| Choline | 18.7mg |
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| Saturated Fat | 0.059g | 0.039g |
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| Monounsaturated Fat | 0.034g | 0.011g |
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| Polyunsaturated fat | 0.219g | 0.038g |
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| Tryptophan | 0.032mg | 0.033mg |
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| Threonine | 0.119mg | 0.088mg |
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| Isoleucine | 0.159mg | 0.079mg |
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| Leucine | 0.186mg | 0.129mg |
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| Lysine | 0.159mg | 0.135mg |
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| Methionine | 0.026mg | 0.038mg |
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| Phenylalanine | 0.136mg | 0.117mg |
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| Valine | 0.145mg | 0.125mg |
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| Histidine | 0.056mg | 0.059mg |
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| Fructose | 0.68g |
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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 |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
46%
61%
Minerals Daily Need Coverage Score
22%
19%
Comparison summary
Which food is lower in Sugar?
Kale, frozen, unprepared is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Kale, frozen, unprepared contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Kale, frozen, unprepared is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale, frozen, unprepared is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli is lower in Saturated Fat (difference - 0.02g)
Which food is richer in vitamins?
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.