Kale, frozen, cooked, boiled, drained, with salt vs Broccoli, raw
Nutrition comparison per 100 g.
Kale, frozen, cooked, boiled, drained, with salt
30 kcal
Broccoli, raw
32 kcal
Calories
30 kcal
32 kcal
Protein
2.8 g
2.6 g
Carbs
5.2 g
6.3 g
Fiber
2.0 g
2.4 g
Sugars
1.3 g
1.7 g
Fat
0.5 g
0.3 g
Sodium
251 mg
36 mg
Key takeaways
- Kale, frozen, cooked, boiled, drained, with salt has 6% fewer calories (30 kcal vs 32 kcal).
- Kale, frozen, cooked, boiled, drained, with salt has more protein (2.8 g vs 2.6 g).
- Kale, frozen, cooked, boiled, drained, with salt has more carbs (5.2 g vs 6.3 g).
- Broccoli, raw has more fiber (2.4 g vs 2.0 g).
- Kale, frozen, cooked, boiled, drained, with salt has more sugars (1.3 g vs 1.7 g).
| Macronutrients | Kale, frozen, cooked, boiled, drained, with salt | Broccoli, raw |
|---|---|---|
| Calories | 30 kcal | 32 kcal |
| Protein | 2.8 g | 2.6 g |
| Total Fat | 0.5 g | 0.3 g |
| Total Carbohydrate | 5.2 g | 6.3 g |
| Dietary Fiber | 2.0 g | 2.4 g |
| Total Sugars | 1.3 g | 1.7 g |
| Water | 90.5 g | 90.0 g |
| Carbohydrates | Kale, frozen, cooked, boiled, drained, with salt | Broccoli, raw |
|---|---|---|
| Total Carbohydrate | 5.2 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 Acids | Kale, frozen, cooked, boiled, drained, with salt | Broccoli, raw |
|---|---|---|
| Total Fat | 0.5 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 | 125.0 mg | 21.0 mg |
| Omega-6 Fatty Acids | 96.0 mg | 17.0 mg |
| Protein & Amino Acids | Kale, frozen, cooked, boiled, drained, with salt | Broccoli, raw |
|---|---|---|
| Protein | 2.8 g | 2.6 g |
| Histidine | 60.0 mg | 59.0 mg |
| Isoleucine | 170.0 mg | 79.0 mg |
| Leucine | 199.0 mg | 129.0 mg |
| Lysine | 170.0 mg | 135.0 mg |
| Methionine | 27.0 mg | 38.0 mg |
| Phenylalanine | 146.0 mg | 117.0 mg |
| Threonine | 127.0 mg | 88.0 mg |
| Tryptophan | 35.0 mg | 33.0 mg |
| Valine | 156.0 mg | 125.0 mg |
| Alanine | 143.0 mg | 104.0 mg |
| Arginine | 158.0 mg | 191.0 mg |
| Aspartic Acid | 254.0 mg | 325.0 mg |
| Cystine | 38.0 mg | 28.0 mg |
| Glutamic Acid | 323.0 mg | 542.0 mg |
| Glycine | 137.0 mg | 89.0 mg |
| Proline | 169.0 mg | 110.0 mg |
| Serine | 120.0 mg | 121.0 mg |
| Tyrosine | 101.0 mg | 50.0 mg |
| Vitamins | Kale, frozen, cooked, boiled, drained, with salt | Broccoli, raw |
|---|---|---|
| Vitamin A (RAE) | 735.0 mcg | 31.0 mcg |
| Vitamin C | 25.2 mg | 91.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.8 mg |
| Vitamin K | 882.0 mcg | 102.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.7 mg | 0.6 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 14.0 mcg | 65.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.6 mg |
| Choline | 0.5 mg | 18.7 mg |
| Betaine | 0.3 mg | 0.1 mg |
| Minerals | Kale, frozen, cooked, boiled, drained, with salt | Broccoli, raw |
|---|---|---|
| Calcium | 138.0 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 | 321.0 mg | 316.0 mg |
| Sodium | 251.0 mg | 36.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.5 mg | 0.2 mg |
| Selenium | 0.9 mcg | 2.5 mcg |
| Sterols | Kale, frozen, cooked, boiled, drained, with salt | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Kale, frozen, cooked, boiled, drained, with salt | Broccoli, raw |
|---|---|---|
| Alcohol | ~ | 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, frozen, cooked, boiled, drained, with salt or Broccoli, raw?
Kale, frozen, cooked, boiled, drained, with salt has fewer calories: 30 kcal for Kale, frozen, cooked, boiled, drained, with salt vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Kale, frozen, cooked, boiled, drained, with salt or Broccoli, raw?
Kale, frozen, cooked, boiled, drained, with salt has more protein: 2.8 g for Kale, frozen, cooked, boiled, drained, with salt vs 2.6 g for Broccoli, raw per 100 g.
Which has more fiber, Kale, frozen, cooked, boiled, drained, with salt or Broccoli, raw?
Broccoli, raw has more fiber: 2.0 g for Kale, frozen, cooked, boiled, drained, with salt vs 2.4 g for Broccoli, raw per 100 g.
Is Kale, frozen, cooked, boiled, drained, with salt or Broccoli, raw healthier?
Kale, frozen, cooked, boiled, drained, with salt is lower in calories, and Kale, frozen, cooked, boiled, drained, with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.