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Kale raw vs. Broccoli, cooked, boiled, drained, without salt — In-Depth Nutrition Comparison

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The main differences between Kale raw and Broccoli, cooked, boiled, drained, without salt

  • Kale raw has more Vitamin K, Copper, Vitamin C, Vitamin A, Manganese, Calcium, Iron, and Folate, however, Broccoli, cooked, boiled, drained, without salt has more Vitamin B5, and Choline.
  • Daily need coverage for Vitamin K from Kale raw is 470% higher.
  • Broccoli, cooked, boiled, drained, without salt has 25 times less Copper than Kale raw. Kale raw has 1.499mg of Copper, while Broccoli, cooked, boiled, drained, without salt has 0.061mg.

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

Infographic

Kale raw vs Broccoli, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 12% 26% 25% 20% 12% 29% 5.3% 25% 8.7%
Contains more MagnesiumMagnesium +123.8%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +67.6%
Contains more IronIron +119.4%
Contains more CopperCopper +2357.4%
Contains more ZincZinc +24.4%
Contains more PhosphorusPhosphorus +37.3%
Contains more ManganeseManganese +239.7%
Contains more SeleniumSelenium +77.8%
~equal in Sodium ~41mg

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 400% 599% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
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 216% 93% 29% 0% 16% 28% 10% 37% 46% 0% 353% 81% 22%
Contains more Vitamin CVitamin C +84.9%
Contains more Vitamin AVitamin A +545.3%
Contains more Vitamin B1Vitamin B1 +74.6%
Contains more Vitamin B3Vitamin B3 +80.8%
Contains more Vitamin B6Vitamin B6 +35.5%
Contains more Vitamin KVitamin K +399.5%
Contains more FolateFolate +30.6%
Contains more Vitamin B5Vitamin B5 +576.9%
Contains more CholineCholine +4912.5%
~equal in Vitamin E ~1.45mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.123mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
2% 7% 89%
Protein: 2.38 g
Fats: 0.41 g
Carbs: 7.18 g
Water: 89.25 g
Other: 0.78 g
Contains more ProteinProtein +79.8%
Contains more FatsFats +126.8%
Contains more CarbsCarbs +21.9%
Contains more OtherOther +156.4%
~equal in Water ~89.25g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated Fat: Sat. Fat 0.091 g
Monounsaturated Fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.338 g
27% 14% 59%
Saturated Fat: Sat. Fat 0.079 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.17 g
Contains more Mono. FatMonounsaturated Fat +30%
Contains more Poly. FatPolyunsaturated fat +98.8%
Contains less Sat. FatSaturated Fat -13.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale raw Broccoli, cooked, boiled, drained, without salt
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kale raw Broccoli, cooked, boiled, drained, without salt Opinion
Calories 49kcal 35kcal Kale raw
Protein 4.28g 2.38g Kale raw
Fats 0.93g 0.41g Kale raw
Vitamin C 120mg 64.9mg Kale raw
Net carbs 5.15g 3.88g Kale raw
Carbs 8.75g 7.18g Kale raw
Magnesium 47mg 21mg Kale raw
Calcium 150mg 40mg Kale raw
Potassium 491mg 293mg Kale raw
Iron 1.47mg 0.67mg Kale raw
Sugar 2.26g 1.39g Broccoli, cooked, boiled, drained, without salt
Fiber 3.6g 3.3g Kale raw
Copper 1.499mg 0.061mg Kale raw
Zinc 0.56mg 0.45mg Kale raw
Phosphorus 92mg 67mg Kale raw
Sodium 38mg 41mg Kale raw
Vitamin A 9990IU 1548IU Kale raw
Vitamin A 500µg 77µg Kale raw
Vitamin E 1.54mg 1.45mg Kale raw
Manganese 0.659mg 0.194mg Kale raw
Selenium 0.9µg 1.6µg Broccoli, cooked, boiled, drained, without salt
Vitamin B1 0.11mg 0.063mg Kale raw
Vitamin B2 0.13mg 0.123mg Kale raw
Vitamin B3 1mg 0.553mg Kale raw
Vitamin B5 0.091mg 0.616mg Broccoli, cooked, boiled, drained, without salt
Vitamin B6 0.271mg 0.2mg Kale raw
Vitamin K 704.8µg 141.1µg Kale raw
Folate 141µg 108µg Kale raw
Choline 0.8mg 40.1mg Broccoli, cooked, boiled, drained, without salt
Saturated Fat 0.091g 0.079g Broccoli, cooked, boiled, drained, without salt
Monounsaturated Fat 0.052g 0.04g Kale raw
Polyunsaturated fat 0.338g 0.17g Kale raw
Tryptophan 0.034mg Broccoli, cooked, boiled, drained, without salt
Threonine 0.096mg Broccoli, cooked, boiled, drained, without salt
Isoleucine 0.092mg Broccoli, cooked, boiled, drained, without salt
Leucine 0.147mg Broccoli, cooked, boiled, drained, without salt
Lysine 0.155mg Broccoli, cooked, boiled, drained, without salt
Methionine 0.043mg Broccoli, cooked, boiled, drained, without salt
Phenylalanine 0.116mg Broccoli, cooked, boiled, drained, without salt
Valine 0.138mg Broccoli, cooked, boiled, drained, without salt
Histidine 0.063mg Broccoli, cooked, boiled, drained, without salt
Fructose 0.74g Broccoli, cooked, boiled, drained, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale raw Broccoli, cooked, boiled, drained, without salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
234%
Kale raw
72%
Broccoli, cooked, boiled, drained, without salt
Minerals Daily Need Coverage Score
83%
Kale raw
18%
Broccoli, cooked, boiled, drained, without salt

Comparison summary

Which food is richer in minerals?
Kale raw
Kale raw is relatively richer in minerals
Which food contains less Sodium?
Kale raw
Kale raw contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Kale raw
Kale raw is relatively richer in vitamins
Which food is lower in Sugar?
Broccoli, cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Broccoli, cooked, boiled, drained, without salt
Broccoli, cooked, boiled, drained, without salt is lower in Saturated Fat (difference - 0.012g)
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 ($)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients
  2. Broccoli, cooked, boiled, drained, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169967/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.