Broccoli raab, raw vs Kale, raw
Nutrition comparison per 100 g.
Broccoli raab, raw
22 kcal
Kale, raw
35 kcal
Calories
22 kcal
35 kcal
Protein
3.2 g
2.9 g
Carbs
2.9 g
4.4 g
Fiber
2.7 g
4.1 g
Sugars
0.4 g
0.8 g
Fat
0.5 g
1.5 g
Sodium
33 mg
53 mg
Key takeaways
- Broccoli raab, raw has 38% fewer calories (22 kcal vs 35 kcal).
- Broccoli raab, raw has more protein (3.2 g vs 2.9 g).
- Broccoli raab, raw has more carbs (2.9 g vs 4.4 g).
- Kale, raw has more fiber (4.1 g vs 2.7 g).
- Broccoli raab, raw has more sugars (0.4 g vs 0.8 g).
| Macronutrients | Broccoli raab, raw | Kale, raw |
|---|---|---|
| Calories | 22 kcal | 35 kcal |
| Protein | 3.2 g | 2.9 g |
| Total Fat | 0.5 g | 1.5 g |
| Total Carbohydrate | 2.9 g | 4.4 g |
| Dietary Fiber | 2.7 g | 4.1 g |
| Total Sugars | 0.4 g | 0.8 g |
| Water | 92.6 g | 89.6 g |
| Carbohydrates | Broccoli raab, raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 2.9 g | 4.4 g |
| Dietary Fiber | 2.7 g | 4.1 g |
| Total Sugars | 0.4 g | 0.8 g |
| Fats & Fatty Acids | Broccoli raab, raw | 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 | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 113.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 17.0 mg | 138.0 mg |
| Protein & Amino Acids | Broccoli raab, raw | Kale, raw |
|---|---|---|
| Protein | 3.2 g | 2.9 g |
| Histidine | 66.0 mg | 69.0 mg |
| Isoleucine | 104.0 mg | 197.0 mg |
| Leucine | 170.0 mg | 231.0 mg |
| Lysine | 198.0 mg | 197.0 mg |
| Methionine | 48.0 mg | 32.0 mg |
| Phenylalanine | 128.0 mg | 169.0 mg |
| Threonine | 106.0 mg | 147.0 mg |
| Tryptophan | 43.0 mg | 40.0 mg |
| Valine | 153.0 mg | 181.0 mg |
| Alanine | 124.0 mg | 166.0 mg |
| Arginine | 172.0 mg | 184.0 mg |
| Aspartic Acid | 360.0 mg | 295.0 mg |
| Cystine | 39.0 mg | 44.0 mg |
| Glutamic Acid | 549.0 mg | 374.0 mg |
| Glycine | 123.0 mg | 159.0 mg |
| Proline | 131.0 mg | 196.0 mg |
| Serine | 99.0 mg | 139.0 mg |
| Tyrosine | 75.0 mg | 117.0 mg |
| Vitamins | Broccoli raab, raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 131.0 mcg | 769.0 mcg |
| Vitamin C | 20.2 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.6 mg | 0.7 mg |
| Vitamin K | 224.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 1.2 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 83.0 mcg | 62.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 0.4 mg |
| Choline | 18.3 mg | ~ |
| Betaine | 0.3 mg | ~ |
| Minerals | Broccoli raab, raw | Kale, raw |
|---|---|---|
| Calcium | 108.0 mg | 254.0 mg |
| Iron | 2.1 mg | 1.7 mg |
| Magnesium | 22.0 mg | 34.0 mg |
| Phosphorus | 73.0 mg | 56.0 mg |
| Potassium | 196.0 mg | 447.0 mg |
| Sodium | 33.0 mg | 53.0 mg |
| Zinc | 0.8 mg | 0.4 mg |
| Copper | 0.0 mg | 0.3 mg |
| Manganese | 0.4 mg | 0.9 mg |
| Selenium | 1.0 mcg | 0.9 mcg |
| Sterols | Broccoli raab, raw | Kale, raw |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Broccoli raab, raw | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 0.9 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Broccoli raab, raw or Kale, raw?
Broccoli raab, raw has fewer calories: 22 kcal for Broccoli raab, raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Broccoli raab, raw or Kale, raw?
Broccoli raab, raw has more protein: 3.2 g for Broccoli raab, raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Broccoli raab, raw or Kale, raw?
Kale, raw has more fiber: 2.7 g for Broccoli raab, raw vs 4.1 g for Kale, raw per 100 g.
Is Broccoli raab, raw or Kale, raw healthier?
Broccoli raab, raw is lower in calories, and Broccoli raab, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.