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 RAE, 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
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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 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% |
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 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.28 g
Fats:
0.93 g
Carbs:
8.75 g
Water:
84.04 g
Other:
2 g
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
Saturated Fat:
Sat. Fat
0.091 g
Monounsaturated Fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.338 g
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.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 49kcal | 35kcal |
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| Protein | 4.28g | 2.38g |
|
| Fats | 0.93g | 0.41g |
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| Vitamin C | 120mg | 64.9mg |
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| Net carbs | 5.15g | 3.88g |
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| Carbs | 8.75g | 7.18g |
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| Magnesium | 47mg | 21mg |
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| Calcium | 150mg | 40mg |
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| Potassium | 491mg | 293mg |
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| Iron | 1.47mg | 0.67mg |
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| Sugar | 2.26g | 1.39g |
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| Fiber | 3.6g | 3.3g |
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| Copper | 1.499mg | 0.061mg |
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| Zinc | 0.56mg | 0.45mg |
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| Phosphorus | 92mg | 67mg |
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| Sodium | 38mg | 41mg |
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| Vitamin A | 9990IU | 1548IU |
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| Vitamin A RAE | 500µg | 77µg |
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| Vitamin E | 1.54mg | 1.45mg |
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| Manganese | 0.659mg | 0.194mg |
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| Selenium | 0.9µg | 1.6µg |
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| Vitamin B1 | 0.11mg | 0.063mg |
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| Vitamin B2 | 0.13mg | 0.123mg |
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| Vitamin B3 | 1mg | 0.553mg |
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| Vitamin B5 | 0.091mg | 0.616mg |
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| Vitamin B6 | 0.271mg | 0.2mg |
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| Vitamin K | 704.8µg | 141.1µg |
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| Folate | 141µg | 108µg |
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| Choline | 0.8mg | 40.1mg |
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| Saturated Fat | 0.091g | 0.079g |
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| Monounsaturated Fat | 0.052g | 0.04g |
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| Polyunsaturated fat | 0.338g | 0.17g |
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| Tryptophan | 0.034mg |
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| Threonine | 0.096mg |
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| Isoleucine | 0.092mg |
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| Leucine | 0.147mg |
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| Lysine | 0.155mg |
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| Methionine | 0.043mg |
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| Phenylalanine | 0.116mg |
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| Valine | 0.138mg |
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| Histidine | 0.063mg |
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| Fructose | 0.74g |
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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 | 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%
72%
Minerals Daily Need Coverage Score
83%
18%
Comparison summary
Which food is richer in minerals?
Kale raw is relatively richer in minerals
Which food contains less Sodium?
Kale raw contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Kale raw is relatively richer in vitamins
Which food is lower in Sugar?
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 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 ($)