Broccoli raab, cooked vs Kale, raw
Nutrition comparison per 100 g.
Broccoli raab, cooked
32 kcal
Kale, raw
35 kcal
Calories
32 kcal
35 kcal
Protein
3.8 g
2.9 g
Carbs
3.1 g
4.4 g
Fiber
2.8 g
4.1 g
Sugars
0.6 g
0.8 g
Fat
0.5 g
1.5 g
Sodium
56 mg
53 mg
Key takeaways
- Broccoli raab, cooked has 8% fewer calories (32 kcal vs 35 kcal).
- Broccoli raab, cooked has more protein (3.8 g vs 2.9 g).
- Broccoli raab, cooked has more carbs (3.1 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.8 g).
- Broccoli raab, cooked has more sugars (0.6 g vs 0.8 g).
| Macronutrients | Broccoli raab, cooked | Kale, raw |
|---|---|---|
| Calories | 32 kcal | 35 kcal |
| Protein | 3.8 g | 2.9 g |
| Total Fat | 0.5 g | 1.5 g |
| Total Carbohydrate | 3.1 g | 4.4 g |
| Dietary Fiber | 2.8 g | 4.1 g |
| Total Sugars | 0.6 g | 0.8 g |
| Water | 91.4 g | 89.6 g |
| Carbohydrates | Broccoli raab, cooked | Kale, raw |
|---|---|---|
| Total Carbohydrate | 3.1 g | 4.4 g |
| Dietary Fiber | 2.8 g | 4.1 g |
| Total Sugars | 0.6 g | 0.8 g |
| Fats & Fatty Acids | Broccoli raab, cooked | Kale, raw |
|---|---|---|
| Total Fat | 0.5 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 | 130.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 20.0 mg | 138.0 mg |
| Protein & Amino Acids | Broccoli raab, cooked | Kale, raw |
|---|---|---|
| Protein | 3.8 g | 2.9 g |
| Histidine | 80.0 mg | 69.0 mg |
| Isoleucine | 125.0 mg | 197.0 mg |
| Leucine | 206.0 mg | 231.0 mg |
| Lysine | 239.0 mg | 197.0 mg |
| Methionine | 58.0 mg | 32.0 mg |
| Phenylalanine | 154.0 mg | 169.0 mg |
| Threonine | 128.0 mg | 147.0 mg |
| Tryptophan | 52.0 mg | 40.0 mg |
| Valine | 184.0 mg | 181.0 mg |
| Alanine | 149.0 mg | 166.0 mg |
| Arginine | 207.0 mg | 184.0 mg |
| Aspartic Acid | 434.0 mg | 295.0 mg |
| Cystine | 47.0 mg | 44.0 mg |
| Glutamic Acid | 662.0 mg | 374.0 mg |
| Glycine | 148.0 mg | 159.0 mg |
| Proline | 158.0 mg | 196.0 mg |
| Serine | 120.0 mg | 139.0 mg |
| Tyrosine | 90.0 mg | 117.0 mg |
| Vitamins | Broccoli raab, cooked | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 227.0 mcg | 769.0 mcg |
| Vitamin C | 37.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.5 mg | 0.7 mg |
| Vitamin K | 256.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 2.0 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 |
| Pantothenic Acid (B5) | 0.4 mg | 0.4 mg |
| Choline | 33.6 mg | ~ |
| Betaine | 0.2 mg | ~ |
| Minerals | Broccoli raab, cooked | Kale, raw |
|---|---|---|
| Calcium | 118.0 mg | 254.0 mg |
| Iron | 1.3 mg | 1.7 mg |
| Magnesium | 27.0 mg | 34.0 mg |
| Phosphorus | 82.0 mg | 56.0 mg |
| Potassium | 343.0 mg | 447.0 mg |
| Sodium | 56.0 mg | 53.0 mg |
| Zinc | 0.5 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 1.3 mcg | 0.9 mcg |
| Sterols | Broccoli raab, cooked | Kale, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Broccoli raab, cooked | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 1.1 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Broccoli raab, cooked or Kale, raw?
Broccoli raab, cooked has fewer calories: 32 kcal for Broccoli raab, cooked vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Broccoli raab, cooked or Kale, raw?
Broccoli raab, cooked has more protein: 3.8 g for Broccoli raab, cooked vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Broccoli raab, cooked or Kale, raw?
Kale, raw has more fiber: 2.8 g for Broccoli raab, cooked vs 4.1 g for Kale, raw per 100 g.
Is Broccoli raab, cooked or Kale, raw healthier?
Broccoli raab, cooked is lower in calories, and Broccoli raab, cooked is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.