Kale vs. Broccoli — In-Depth Nutrition Comparison
Compare
The main differences between kale and broccoli
- Kale has more vitamin K, vitamin A, copper, and manganese; however, broccoli has more vitamin C, folate, vitamin B5, and phosphorus.
- Daily need coverage for vitamin K for kale is 596% higher.
- Broccoli has 22 times less vitamin A than kale. Kale has 13621IU of vitamin A, while broccoli has 623IU.
Food types used in this article are Kale, cooked, boiled, drained, without salt and Broccoli, raw.
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.
| Contains more CalciumCalcium | +53.2% |
| Contains more IronIron | +23.3% |
| Contains more CopperCopper | +218.4% |
| Contains less SodiumSodium | -30.3% |
| Contains more ManganeseManganese | +98.1% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more PotassiumPotassium | +38.6% |
| Contains more ZincZinc | +70.8% |
| Contains more PhosphorusPhosphorus | +135.7% |
| 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 | +2096.8% |
| Contains more Vitamin KVitamin K | +704.1% |
| Contains more Vitamin CVitamin C | +117.6% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B2Vitamin B2 | +67.1% |
| Contains more Vitamin B3Vitamin B3 | +27.8% |
| Contains more Vitamin B5Vitamin B5 | +1069.4% |
| Contains more Vitamin B6Vitamin B6 | +26.8% |
| Contains more FolateFolate | +384.6% |
| Contains more CholineCholine | +4575% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 101.6µg | 596% |
| Vitamin A | 681µg | 31µg | 72% |
| Vitamin C | 41mg | 89.2mg | 54% |
| Folate | 13µg | 63µg | 13% |
| Copper | 0.156mg | 0.049mg | 12% |
| Vitamin B5 | 0.049mg | 0.573mg | 10% |
| Manganese | 0.416mg | 0.21mg | 9% |
| Phosphorus | 28mg | 66mg | 5% |
| Vitamin B2 | 0.07mg | 0.117mg | 4% |
| Vitamin B6 | 0.138mg | 0.175mg | 3% |
| Selenium | 0.9µg | 2.5µg | 3% |
| Choline | 0.4mg | 18.7mg | 3% |
| Calcium | 72mg | 47mg | 3% |
| Potassium | 228mg | 316mg | 3% |
| Vitamin B1 | 0.053mg | 0.071mg | 2% |
| Zinc | 0.24mg | 0.41mg | 2% |
| Fiber | 2g | 2.6g | 2% |
| Iron | 0.9mg | 0.73mg | 2% |
| Protein | 1.9g | 2.82g | 2% |
| Vitamin B3 | 0.5mg | 0.639mg | 1% |
| Polyunsaturated fat | 0.193g | 0.038g | 1% |
| Fructose | 0.68g | 1% | |
| Magnesium | 18mg | 21mg | 1% |
| Calories | 28kcal | 34kcal | 0% |
| Fats | 0.4g | 0.37g | 0% |
| Carbs | 5.63g | 6.64g | 0% |
| Net carbs | 3.63g | 4.04g | N/A |
| Sugar | 1.25g | 1.7g | N/A |
| Sodium | 23mg | 33mg | 0% |
| Vitamin E | 0.85mg | 0.78mg | 0% |
| Saturated fat | 0.052g | 0.039g | 0% |
| Monounsaturated fat | 0.03g | 0.011g | 0% |
| Tryptophan | 0.023mg | 0.033mg | 0% |
| Threonine | 0.085mg | 0.088mg | 0% |
| Isoleucine | 0.114mg | 0.079mg | 0% |
| Leucine | 0.133mg | 0.129mg | 0% |
| Lysine | 0.114mg | 0.135mg | 0% |
| Methionine | 0.018mg | 0.038mg | 0% |
| Phenylalanine | 0.097mg | 0.117mg | 0% |
| Valine | 0.104mg | 0.125mg | 0% |
| Histidine | 0.04mg | 0.059mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +48.4% |
| Contains more CarbsCarbs | +17.9% |
~equal in
Fats
~0.37g
~equal in
Water
~89.3g
~equal in
Other
~0.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +172.7% |
| Contains more Poly. FatPolyunsaturated fat | +407.9% |
| Contains less Sat. FatSaturated fat | -25% |
