Kale vs Broccoli nutrition
Kale has more fiber, protein and calcium. Broccoli has more sugar and carbs.
- Kale100 g
- Broccoli100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Kale | Broccoli | Daily Value |
|---|---|---|---|
| Calories | 35 kcal (2%) | 34 kcal (2%) | 2,000 kcal |
| Protein | 2.9 g (6%) | 2.8 g (6%) | 50 g |
| Fat | 1.5 g (2%) | 0.37 g (<1%) | 78 g |
| Saturated fat | 0.18 g (<1%) | 0.11 g (<1%) | 20 g |
| Carbs | 4.4 g (2%) | 6.6 g (2%) | 275 g |
| Fiber | 4.1 g (15%) | 2.6 g (9%) | 28 g |
| Sugar | 0.99 g | 1.7 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 53 mg (2%) | 33 mg (1%) | 2,300 mg |
| Potassium | 348 mg (7%) | 316 mg (7%) | 4,700 mg |
| Calcium | 254 mg (20%) | 47 mg (4%) | 1,300 mg |
| Iron | 1.6 mg (9%) | 0.73 mg (4%) | 18 mg |
| Magnesium | 33 mg (8%) | 21 mg (5%) | 420 mg |
| Vitamin A | 241 µg (27%) | 31 µg (3%) | 900 µg |
| Vitamin C | 93.4 mg (104%) | 89.2 mg (99%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares kale and broccoli as USDA FoodData Central lists them: “Kale, raw” (FDC 168421) and “Broccoli, raw” (FDC 170379). All figures start from 100 grams of the edible part.
Per 100 grams
Per 100 grams, kale has more protein (2.9 vs 2.8 g), fat (1.5 vs 0.37 g, 4.0 times as much), saturated fat (0.18 vs 0.11 g, 1.6 times as much), fiber (4.1 vs 2.6 g, 1.6 times as much), sodium (53 vs 33 mg, 1.6 times as much), potassium (348 vs 316 mg), calcium (254 vs 47 mg, 5.4 times as much), iron (1.6 vs 0.73 mg, 2.2 times as much), magnesium (33 vs 21 mg, 1.6 times as much), vitamin A (241 vs 31 µg, 7.8 times as much) and vitamin C (93.4 vs 89.2 mg). Broccoli has more carbohydrate (6.6 vs 4.4 g, 1.5 times as much) and sugars (1.7 vs 0.99 g, 1.7 times as much). They are within 3% of each other for calories and cholesterol.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 cup of kale (21 g) and ½ cup, chopped or diced of broccoli (44 g). The broccoli serving is 2.1 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for protein (now broccoli), saturated fat (now broccoli), fiber (now broccoli), sodium (now broccoli), potassium (now broccoli), magnesium (now broccoli) and vitamin C (now broccoli). One serving is 7.3 kcal of kale against 15 kcal of broccoli.
For the same calories
To get 100 kcal you would eat 286 g of kale or 294 g of broccoli. At that equal energy, kale carries 8.3 g of protein and broccoli 8.3 g. Fiber per 100 kcal is 11.7 g against 7.6 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 27% of the energy in kale comes from protein, 31% from fat and 41% from carbohydrate; for broccoli it is 27%, 8% and 65%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 cup of kale reaches its largest shares of the Daily Value in vitamin C (22%), vitamin A (6%) and calcium (4%); ½ cup, chopped or diced of broccoli reaches its largest shares of the Daily Value in vitamin C (44%), fiber (4%) and potassium (3%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.