Broccoli (Raw)vsKale (Raw)
Broccoli (Raw) has 31 calories and 2.6g protein per 100g. Kale (Raw) has 35 calories and 2.9g protein per 100g Kale (Raw) has more protein, Broccoli (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Broccoli (Raw) vs Kale (Raw)
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
Kale (Raw) has both iron (1.6mg) and vitamin C (93.4mg) — vitamin C can boost iron absorption by up to 6x.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Broccoli | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 35kcal2% | <0.1kcal |
| Protein | 2.6g5% | 2.9g6% | <0.1g |
| Total Fat | 0.34g0% | 1.5g2% | <0.1g |
| Saturated Fat | <0.1g0% | — | — |
| Carbohydrates | 6.3g2% | 4.4g2% | +1.8g |
| Dietary Fiber | 2.4g9% | 4.1g15% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 8.0mcg1% | 241mcg27% | <0.1mcg |
| Vitamin C | 91mg101% | 93mg104% | <0.1mg |
| Vitamin E | 0.15mg1% | 0.66mg4% | <0.1mg |
| Vitamin K | 102mcg85% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.19mg11% | 0.15mg9% | +<0.1mg |
| Folate | 65mcg16% | 62mcg16% | +3.0mcg |
| Thiamin (B1) | <0.1mg6% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | 0.11mg9% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.64mg4% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 36mg2% | 53mg2% | <0.1mg |
| Calcium | 46mg4% | 254mg20% | <0.1mg |
| Iron | 0.69mg4% | 1.6mg9% | <0.1mg |
| Potassium | 303mg6% | 348mg7% | <0.1mg |
| Phosphorus | 67mg5% | 55mg4% | +12mg |
| Magnesium | 21mg5% | 33mg8% | <0.1mg |
| Zinc | 0.42mg4% | 0.39mg4% | +<0.1mg |
| Copper | <0.1mg7% | <0.1mg6% | +<0.1mg |
| Manganese | 0.20mg9% | 0.92mg40% | <0.1mg |
| Selenium | 1.6mcg3% | — | — |
🔬Nutritional Analysis
Calories: Broccoli (Raw) is moderately lower in calories than Kale (Raw), containing 31 kcal compared to 35 kcal per 100g (13% fewer calories).
Protein: Both are similar in protein content, with Broccoli (Raw) providing 2.57g and Kale (Raw) providing 2.92g per 100g.
Fat: Broccoli (Raw) is the leaner option with 0.34g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale (Raw): 241mcg vs 8mcg), Vitamin E (Kale (Raw): 0.66mg vs 0.15mg), Vitamin K (Kale (Raw): 390mcg vs 102mcg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 46mg), Manganese (Kale (Raw): 0.92mg vs 0.197mg), Iron (Kale (Raw): 1.6mg vs 0.69mg).
Diet Suitability: Kale (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Broccoli
❓Frequently Asked Questions
- Which has more protein, Broccoli (Raw) or Kale (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 2.57g for Broccoli (Raw).
- Which is lower in calories, Broccoli (Raw) or Kale (Raw)?
- Broccoli (Raw) is lower in calories with 31 kcal per 100g versus 35 kcal.
- Is Broccoli (Raw) or Kale (Raw) healthier?
- It depends on your goals. Broccoli (Raw) has 31 calories and 2.57g protein per 100g, while Kale (Raw) has 35 calories and 2.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Broccoli (Raw) or Kale (Raw)?
- Broccoli (Raw) is leaner with 0.34g of fat per 100g compared to 1.49g.
- Which has more fiber, Broccoli (Raw) or Kale (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2.4g.