Broccoli, chinese, cooked vs Kale, raw
Nutrition comparison per 100 g.
Broccoli, chinese, cooked
22 kcal
Kale, raw
35 kcal
Calories
22 kcal
35 kcal
Protein
1.1 g
2.9 g
Carbs
3.8 g
4.4 g
Fiber
2.5 g
4.1 g
Sugars
0.8 g
0.8 g
Fat
0.7 g
1.5 g
Sodium
7 mg
53 mg
Key takeaways
- Broccoli, chinese, cooked has 36% fewer calories (22 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 1.1 g).
- Broccoli, chinese, cooked has more carbs (3.8 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.5 g).
- Kale, raw has more sugars (0.8 g vs 0.8 g).
| Macronutrients | Broccoli, chinese, cooked | Kale, raw |
|---|---|---|
| Calories | 22 kcal | 35 kcal |
| Protein | 1.1 g | 2.9 g |
| Total Fat | 0.7 g | 1.5 g |
| Total Carbohydrate | 3.8 g | 4.4 g |
| Dietary Fiber | 2.5 g | 4.1 g |
| Total Sugars | 0.8 g | 0.8 g |
| Water | 93.5 g | 89.6 g |
| Carbohydrates | Broccoli, chinese, cooked | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.8 g | 4.4 g |
| Dietary Fiber | 2.5 g | 4.1 g |
| Total Sugars | 0.8 g | 0.8 g |
| Fats & Fatty Acids | Broccoli, chinese, cooked | Kale, raw |
|---|---|---|
| Total Fat | 0.7 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.1 g | 0.1 g |
| Polyunsaturated Fat | 0.3 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 258.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 76.0 mg | 138.0 mg |
| Protein & Amino Acids | Broccoli, chinese, cooked | Kale, raw |
|---|---|---|
| Protein | 1.1 g | 2.9 g |
| Histidine | ~ | 69.0 mg |
| Isoleucine | ~ | 197.0 mg |
| Leucine | ~ | 231.0 mg |
| Lysine | ~ | 197.0 mg |
| Methionine | ~ | 32.0 mg |
| Phenylalanine | ~ | 169.0 mg |
| Threonine | ~ | 147.0 mg |
| Tryptophan | ~ | 40.0 mg |
| Valine | ~ | 181.0 mg |
| Alanine | ~ | 166.0 mg |
| Arginine | ~ | 184.0 mg |
| Aspartic Acid | ~ | 295.0 mg |
| Cystine | ~ | 44.0 mg |
| Glutamic Acid | ~ | 374.0 mg |
| Glycine | ~ | 159.0 mg |
| Proline | ~ | 196.0 mg |
| Serine | ~ | 139.0 mg |
| Tyrosine | ~ | 117.0 mg |
| Vitamins | Broccoli, chinese, cooked | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 82.0 mcg | 769.0 mcg |
| Vitamin C | 28.2 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.5 mg | 0.7 mg |
| Vitamin K | 84.8 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 99.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.2 mg | 0.4 mg |
| Choline | 25.3 mg | ~ |
| Betaine | 0.1 mg | ~ |
| Minerals | Broccoli, chinese, cooked | Kale, raw |
|---|---|---|
| Calcium | 100.0 mg | 254.0 mg |
| Iron | 0.6 mg | 1.7 mg |
| Magnesium | 18.0 mg | 34.0 mg |
| Phosphorus | 41.0 mg | 56.0 mg |
| Potassium | 261.0 mg | 447.0 mg |
| Sodium | 7.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.3 mg | 0.9 mg |
| Selenium | 1.3 mcg | 0.9 mcg |
| Sterols | Broccoli, chinese, cooked | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Broccoli, chinese, cooked | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 0.8 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Broccoli, chinese, cooked or Kale, raw?
Broccoli, chinese, cooked has fewer calories: 22 kcal for Broccoli, chinese, cooked vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Broccoli, chinese, cooked or Kale, raw?
Kale, raw has more protein: 1.1 g for Broccoli, chinese, cooked vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Broccoli, chinese, cooked or Kale, raw?
Kale, raw has more fiber: 2.5 g for Broccoli, chinese, cooked vs 4.1 g for Kale, raw per 100 g.
Is Broccoli, chinese, cooked or Kale, raw healthier?
Broccoli, chinese, cooked is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.