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Kale, cooked, boiled, drained, without salt vs Broccoli, raw

Nutrition comparison per 100 g.

Kale, cooked, boiled, drained, without salt 28 kcal Broccoli, raw 32 kcal
Calories
28 kcal 32 kcal
Protein
1.9 g 2.6 g
Carbs
5.6 g 6.3 g
Fiber
2.0 g 2.4 g
Sugars
1.3 g 1.7 g
Fat
0.4 g 0.3 g
Sodium
23 mg 36 mg

Key takeaways

  • Kale, cooked, boiled, drained, without salt has 11% fewer calories (28 kcal vs 32 kcal).
  • Broccoli, raw has more protein (2.6 g vs 1.9 g).
  • Kale, cooked, boiled, drained, without salt has more carbs (5.6 g vs 6.3 g).
  • Broccoli, raw has more fiber (2.4 g vs 2.0 g).
  • Kale, cooked, boiled, drained, without salt has more sugars (1.3 g vs 1.7 g).
MacronutrientsKale, cooked, boiled, drained, without saltBroccoli, raw
Calories 28 kcal 32 kcal
Protein 1.9 g 2.6 g
Total Fat 0.4 g 0.3 g
Total Carbohydrate 5.6 g 6.3 g
Dietary Fiber 2.0 g 2.4 g
Total Sugars 1.3 g 1.7 g
Water 91.2 g 90.0 g
CarbohydratesKale, cooked, boiled, drained, without saltBroccoli, raw
Total Carbohydrate 5.6 g 6.3 g
Dietary Fiber 2.0 g 2.4 g
Starch ~ 0.0 g
Total Sugars 1.3 g 1.7 g
Fats & Fatty AcidsKale, cooked, boiled, drained, without saltBroccoli, raw
Total Fat 0.4 g 0.3 g
Saturated Fat 0.1 g 0.0 g
Monounsaturated Fat 0.0 g 0.0 g
Polyunsaturated Fat 0.2 g 0.0 g
Trans Fat 0.0 g 0.0 g
Omega-3 Fatty Acids 103.0 mg 21.0 mg
Omega-6 Fatty Acids 79.0 mg 17.0 mg
Protein & Amino AcidsKale, cooked, boiled, drained, without saltBroccoli, raw
Protein 1.9 g 2.6 g
Histidine 40.0 mg 59.0 mg
Isoleucine 114.0 mg 79.0 mg
Leucine 133.0 mg 129.0 mg
Lysine 114.0 mg 135.0 mg
Methionine 18.0 mg 38.0 mg
Phenylalanine 97.0 mg 117.0 mg
Threonine 85.0 mg 88.0 mg
Tryptophan 23.0 mg 33.0 mg
Valine 104.0 mg 125.0 mg
Alanine 96.0 mg 104.0 mg
Arginine 106.0 mg 191.0 mg
Aspartic Acid 170.0 mg 325.0 mg
Cystine 25.0 mg 28.0 mg
Glutamic Acid 216.0 mg 542.0 mg
Glycine 92.0 mg 89.0 mg
Proline 113.0 mg 110.0 mg
Serine 80.0 mg 121.0 mg
Tyrosine 67.0 mg 50.0 mg
VitaminsKale, cooked, boiled, drained, without saltBroccoli, raw
Vitamin A (RAE) 681.0 mcg 31.0 mcg
Vitamin C 41.0 mg 91.3 mg
Vitamin D 0.0 mcg 0.0 mcg
Vitamin E 0.9 mg 0.8 mg
Vitamin K 817.0 mcg 102.0 mcg
Thiamin (B1) 0.1 mg 0.1 mg
Riboflavin (B2) 0.1 mg 0.1 mg
Niacin (B3) 0.5 mg 0.6 mg
Vitamin B6 0.1 mg 0.2 mg
Folate (B9) 13.0 mcg 65.0 mcg
Vitamin B12 0.0 mcg 0.0 mcg
Pantothenic Acid (B5) 0.0 mg 0.6 mg
Choline 0.4 mg 18.7 mg
Betaine 0.3 mg 0.1 mg
MineralsKale, cooked, boiled, drained, without saltBroccoli, raw
Calcium 72.0 mg 47.0 mg
Iron 0.9 mg 0.7 mg
Magnesium 18.0 mg 21.0 mg
Phosphorus 28.0 mg 67.0 mg
Potassium 228.0 mg 316.0 mg
Sodium 23.0 mg 36.0 mg
Zinc 0.2 mg 0.4 mg
Copper 0.2 mg 0.1 mg
Manganese 0.4 mg 0.2 mg
Selenium 0.9 mcg 2.5 mcg
SterolsKale, cooked, boiled, drained, without saltBroccoli, raw
Cholesterol 0.0 mg 0.0 mg
OtherKale, cooked, boiled, drained, without saltBroccoli, raw
Alcohol 0.0 g 0.0 g
Caffeine 0.0 mg 0.0 mg
Theobromine 0.0 mg 0.0 mg
Ash 0.9 g 0.9 g

Frequently asked questions

Which has fewer calories, Kale, cooked, boiled, drained, without salt or Broccoli, raw?

Kale, cooked, boiled, drained, without salt has fewer calories: 28 kcal for Kale, cooked, boiled, drained, without salt vs 32 kcal for Broccoli, raw per 100 g.

Which has more protein, Kale, cooked, boiled, drained, without salt or Broccoli, raw?

Broccoli, raw has more protein: 1.9 g for Kale, cooked, boiled, drained, without salt vs 2.6 g for Broccoli, raw per 100 g.

Which has more fiber, Kale, cooked, boiled, drained, without salt or Broccoli, raw?

Broccoli, raw has more fiber: 2.0 g for Kale, cooked, boiled, drained, without salt vs 2.4 g for Broccoli, raw per 100 g.

Is Kale, cooked, boiled, drained, without salt or Broccoli, raw healthier?

Kale, cooked, boiled, drained, without salt is lower in calories, and Broccoli, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.

More Kale, cooked, boiled, drained, without salt comparisons