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  6. Kale vs. Broccoli

Kale vs. Broccoli — In-Depth Nutrition Comparison

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The main differences between Kale and Broccoli

  • Kale has more Vitamin K, Vitamin A RAE, Copper, and Manganese, however, Broccoli has more Vitamin C, Folate, Vitamin B5, and Phosphorus.
  • Daily need coverage for Vitamin K from Kale is 596% higher.
  • Broccoli has 22 times less Vitamin A RAE than Kale. Kale has 681µg of Vitamin A RAE, while Broccoli has 31µg.

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

Infographic

Kale 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.
Kale
Kale
5
:
5
Broccoli
Broccoli
Contains more Calcium +53.2%
Contains more Iron +23.3%
Contains less Sodium -30.3%
Contains more Copper +218.4%
Contains more Manganese +98.1%
Contains more Magnesium +16.7%
Contains more Phosphorus +135.7%
Contains more Potassium +38.6%
Contains more Zinc +70.8%
Contains more Selenium +177.8%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +53.2%
Contains more Iron +23.3%
Contains less Sodium -30.3%
Contains more Copper +218.4%
Contains more Manganese +98.1%
Contains more Magnesium +16.7%
Contains more Phosphorus +135.7%
Contains more Potassium +38.6%
Contains more Zinc +70.8%
Contains more Selenium +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.
Kale
Kale
3
:
7
Broccoli
Broccoli
Contains more Vitamin A +2086.4%
Contains more Vitamin K +704.1%
Contains more Vitamin C +117.6%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +1069.4%
Contains more Vitamin B6 +26.8%
Contains more Folate +384.6%
Equal in Vitamin E - 0.78
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin A +2086.4%
Contains more Vitamin K +704.1%
Contains more Vitamin C +117.6%
Contains more Vitamin B1 +34%
Contains more Vitamin B2 +67.1%
Contains more Vitamin B3 +27.8%
Contains more Vitamin B5 +1069.4%
Contains more Vitamin B6 +26.8%
Contains more Folate +384.6%
Equal in Vitamin E - 0.78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
2
Broccoli
Broccoli
Contains more Protein +48.4%
Contains more Carbs +17.9%
Equal in Fats - 0.37
Equal in Water - 89.3
Equal in Other - 0.87
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Broccoli
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 Protein +48.4%
Contains more Carbs +17.9%
Equal in Fats - 0.37
Equal in Water - 89.3
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +407.9%
Contains less Saturated Fat -25%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +172.7%
Contains more Polyunsaturated fat +407.9%
Contains less Saturated Fat -25%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale 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 Broccoli Opinion
Net carbs 3.63g 4.04g Broccoli
Protein 1.9g 2.82g Broccoli
Fats 0.4g 0.37g Kale
Carbs 5.63g 6.64g Broccoli
Calories 28kcal 34kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.25g 1.7g Kale
Fiber 2g 2.6g Broccoli
Calcium 72mg 47mg Kale
Iron 0.9mg 0.73mg Kale
Magnesium 18mg 21mg Broccoli
Phosphorus 28mg 66mg Broccoli
Potassium 228mg 316mg Broccoli
Sodium 23mg 33mg Kale
Zinc 0.24mg 0.41mg Broccoli
Copper 0.156mg 0.049mg Kale
Manganese 0.416mg 0.21mg Kale
Selenium 0.9µg 2.5µg Broccoli
Vitamin A 13621IU 623IU Kale
Vitamin A RAE 681µg 31µg Kale
Vitamin E 0.85mg 0.78mg Kale
Vitamin C 41mg 89.2mg Broccoli
Vitamin B1 0.053mg 0.071mg Broccoli
Vitamin B2 0.07mg 0.117mg Broccoli
Vitamin B3 0.5mg 0.639mg Broccoli
Vitamin B5 0.049mg 0.573mg Broccoli
Vitamin B6 0.138mg 0.175mg Broccoli
Folate 13µg 63µg Broccoli
Vitamin K 817µg 101.6µg Kale
Tryptophan 0.023mg 0.033mg Broccoli
Threonine 0.085mg 0.088mg Broccoli
Isoleucine 0.114mg 0.079mg Kale
Leucine 0.133mg 0.129mg Kale
Lysine 0.114mg 0.135mg Broccoli
Methionine 0.018mg 0.038mg Broccoli
Phenylalanine 0.097mg 0.117mg Broccoli
Valine 0.104mg 0.125mg Broccoli
Histidine 0.04mg 0.059mg Broccoli
Saturated Fat 0.052g 0.039g Broccoli
Monounsaturated Fat 0.03g 0.011g Kale
Polyunsaturated fat 0.193g 0.038g Kale

Which food is preferable for your diet?

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

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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
258%
Kale
65%
Broccoli
Minerals Daily Need Coverage Score
22%
Kale
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.013g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.