Broccoli, flower clusters, raw vs Kale, raw
Nutrition comparison per 100 g.
Broccoli, flower clusters, raw
28 kcal
Kale, raw
35 kcal
Calories
28 kcal
35 kcal
Protein
3.0 g
2.9 g
Carbs
5.2 g
4.4 g
Fiber
~
4.1 g
Sugars
~
0.8 g
Fat
0.4 g
1.5 g
Sodium
27 mg
53 mg
Key takeaways
- Broccoli, flower clusters, raw has 21% fewer calories (28 kcal vs 35 kcal).
- Broccoli, flower clusters, raw has more protein (3.0 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 5.2 g).
- Broccoli, flower clusters, raw has more fat (0.4 g vs 1.5 g).
- Broccoli, flower clusters, raw has more sodium (27 mg vs 53 mg).
| Macronutrients | Broccoli, flower clusters, raw | Kale, raw |
|---|---|---|
| Calories | 28 kcal | 35 kcal |
| Protein | 3.0 g | 2.9 g |
| Total Fat | 0.4 g | 1.5 g |
| Total Carbohydrate | 5.2 g | 4.4 g |
| Dietary Fiber | ~ | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 90.7 g | 89.6 g |
| Carbohydrates | Broccoli, flower clusters, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 5.2 g | 4.4 g |
| Dietary Fiber | ~ | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Broccoli, flower clusters, raw | Kale, raw |
|---|---|---|
| Total Fat | 0.4 g | 1.5 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 129.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 38.0 mg | 138.0 mg |
| Protein & Amino Acids | Broccoli, flower clusters, raw | Kale, raw |
|---|---|---|
| Protein | 3.0 g | 2.9 g |
| Histidine | 50.0 mg | 69.0 mg |
| Isoleucine | 109.0 mg | 197.0 mg |
| Leucine | 131.0 mg | 231.0 mg |
| Lysine | 141.0 mg | 197.0 mg |
| Methionine | 34.0 mg | 32.0 mg |
| Phenylalanine | 84.0 mg | 169.0 mg |
| Threonine | 91.0 mg | 147.0 mg |
| Tryptophan | 29.0 mg | 40.0 mg |
| Valine | 128.0 mg | 181.0 mg |
| Alanine | 118.0 mg | 166.0 mg |
| Arginine | 145.0 mg | 184.0 mg |
| Aspartic Acid | 213.0 mg | 295.0 mg |
| Cystine | 20.0 mg | 44.0 mg |
| Glutamic Acid | 375.0 mg | 374.0 mg |
| Glycine | 95.0 mg | 159.0 mg |
| Proline | 114.0 mg | 196.0 mg |
| Serine | 100.0 mg | 139.0 mg |
| Tyrosine | 63.0 mg | 117.0 mg |
| Vitamins | Broccoli, flower clusters, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 150.0 mcg | 769.0 mcg |
| Vitamin C | 93.2 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.6 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 71.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.5 mg | 0.4 mg |
| Minerals | Broccoli, flower clusters, raw | Kale, raw |
|---|---|---|
| Calcium | 48.0 mg | 254.0 mg |
| Iron | 0.9 mg | 1.7 mg |
| Magnesium | 25.0 mg | 34.0 mg |
| Phosphorus | 66.0 mg | 56.0 mg |
| Potassium | 325.0 mg | 447.0 mg |
| Sodium | 27.0 mg | 53.0 mg |
| Zinc | 0.4 mg | 0.4 mg |
| Copper | 0.0 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 3.0 mcg | 0.9 mcg |
| Sterols | Broccoli, flower clusters, raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Broccoli, flower clusters, raw | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 0.9 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Broccoli, flower clusters, raw or Kale, raw?
Broccoli, flower clusters, raw has fewer calories: 28 kcal for Broccoli, flower clusters, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Broccoli, flower clusters, raw or Kale, raw?
Broccoli, flower clusters, raw has more protein: 3.0 g for Broccoli, flower clusters, raw vs 2.9 g for Kale, raw per 100 g.
Is Broccoli, flower clusters, raw or Kale, raw healthier?
Broccoli, flower clusters, raw is lower in calories, and Broccoli, flower clusters, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.