Broccoli vs. Kale
Nutrition comparison of Broccoli and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and kale:
- Both kale and broccoli are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Kale has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than kale.
- Kale has more riboflavin.
- Kale is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and broccoli contain similar amounts of calories - kale has 35 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is much heavier in carbs, much lighter in fat and similar to kale for protein. Broccoli has a macronutrient ratio of 28:65:7 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Kale | |
|---|---|---|
| Protein | 28% | 28% |
| Carbohydrates | 65% | 41% |
| Fat | 7% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale and broccoli contain similar amounts of carbs - kale has 4.4g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both kale and broccoli are high in dietary fiber. Kale has 58% more dietary fiber than broccoli - kale has 4.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Kale and broccoli contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Kale and broccoli contain similar amounts of protein - kale has 2.9g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both kale and broccoli are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both kale and broccoli are high in Vitamin C. Kale has a little more Vitamin C (5%) than broccoli by weight - kale has 93.4mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 677% more Vitamin A than broccoli - kale has 241ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Kale and broccoli contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Both kale and broccoli are high in Vitamin K. Kale has 283% more Vitamin K than broccoli - kale has 389.6ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both broccoli and kale contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Broccoli | Kale | |
|---|---|---|
| Thiamin | 0.071 MG | 0.113 MG |
| Riboflavin | 0.117 MG | 0.347 MG |
| Niacin | 0.639 MG | 1.18 MG |
| Pantothenic acid | 0.573 MG | 0.37 MG |
| Vitamin B6 | 0.175 MG | 0.147 MG |
| Folate | 63 UG | 62 UG |
Minerals
calcium
Both kale and broccoli are high in calcium. Kale has 440% more calcium than broccoli - kale has 254mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Kale has 119% more iron than broccoli - kale has 1.6mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both kale and broccoli are high in potassium. Kale has a little more potassium (10%) than broccoli by weight - kale has 348mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, broccoli has more luteolin than kale per 100 grams, however, kale contains more kaempferol, quercetin and isorhamnetin than broccoli per 100 grams.
| Broccoli | Kale | |
|---|---|---|
| luteolin | 0.8 mg | ~ |
| kaempferol | 7.84 mg | 46.8 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, kale has more beta-carotene and lutein + zeaxanthin than broccoli per 100 grams, however, broccoli contains more alpha-carotene than kale per 100 grams.
| Broccoli | Kale | |
|---|---|---|
| beta-carotene | 361 UG | 2873 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Kale | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.378 G |
| Total | 0.0215 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than broccoli per 100 grams.
| Broccoli | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 0.049 G | 0.291 G |
| Total | 0.049 G | 0.294 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Broccoli g
()
|
Daily Values (%) |
Kale g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does kale or broccoli contain more calories in 100 grams?Kale and broccoli contain similar amounts of calories - kale has 35 calories in 100g and broccoli has 34 calories.
Does kale or broccoli have more carbohydrates?
By weight, kale and broccoli contain similar amounts of carbs - kale has 4.4g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does kale or broccoli contain more calcium?
Both kale and broccoli are high in calcium. Kale has 440% more calcium than broccoli - kale has 254mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does kale or broccoli contain more potassium?
Both kale and broccoli are high in potassium. Kale has a little more potassium ( 10%) than broccoli by weight - kale has 348mg of potassium in 100 grams and broccoli has 316mg of potassium.