Broccoli vs Kale
· Source: USDA FoodData Central
Nutrition Comparison per 100g
Vegetables vs Vegetables
Side-by-Side Nutrition Facts
Macronutrient Breakdown
Broccoli
Kale
Nutrition Quick Facts (per 100g)
Broccoli
- Calories34 kcal
- Protein2.8g
- Total Fat0.4g
- Carbohydrates6.6g
- Dietary Fiber2.6g
- Sugar1.7g
- Vitamin C89.2mg
- Calcium47mg
- Iron0.7mg
- Potassium316mg
Kale
- Calories49 kcal
- Protein4.3g
- Total Fat0.9g
- Carbohydrates8.8g
- Dietary Fiber3.6g
- Sugar2.3g
- Vitamin C120mg
- Calcium150mg
- Iron1.5mg
- Potassium491mg
About This Data
Nutrition data is sourced from the USDA FoodData Central SR Legacy database, the authoritative reference for nutrient composition of foods sold and consumed in the United States. All values are per 100g of the raw food item unless otherwise noted.
Actual nutritional content may vary based on preparation method (raw vs. cooked, boiled vs. fried), agricultural growing conditions, brand, and serving size. The USDA data represents typical values averaged across many samples. For precise dietary tracking, weigh your food and use a certified nutrition database.
Broccoli vs Kale — Key Takeaway
Broccoli and Kale are similar in calories — 34 kcal vs 49 kcal per 100g — making either a comparable choice for calorie tracking. Both foods offer similar protein content — 2.8g for Broccoli and 4.3g for Kale per 100g — so either can support muscle maintenance goals equally well. Their fat contents are close: 0.4g in Broccoli versus 0.9g in Kale per 100g, so fat is unlikely to be a deciding factor when choosing between them. Kale is the better source of dietary fiber with 3.6g per 100g, versus 2.6g in Broccoli. Fiber supports digestive health and helps maintain satiety. Kale is a meaningful source of vitamin C at 120mg per 100g, contributing toward the recommended daily intake of 65–90mg for adults.
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