Kale, frozen, unprepared vs Broccoli, raw
Nutrition comparison per 100 g.
Kale, frozen, unprepared
28 kcal
Broccoli, raw
32 kcal
Calories
28 kcal
32 kcal
Protein
2.7 g
2.6 g
Carbs
4.9 g
6.3 g
Fiber
2.0 g
2.4 g
Sugars
~
1.7 g
Fat
0.5 g
0.3 g
Sodium
15 mg
36 mg
Key takeaways
- Kale, frozen, unprepared has 11% fewer calories (28 kcal vs 32 kcal).
- Kale, frozen, unprepared has more protein (2.7 g vs 2.6 g).
- Kale, frozen, unprepared has more carbs (4.9 g vs 6.3 g).
- Broccoli, raw has more fiber (2.4 g vs 2.0 g).
- Broccoli, raw has more fat (0.3 g vs 0.5 g).
| Macronutrients | Kale, frozen, unprepared | Broccoli, raw |
|---|---|---|
| Calories | 28 kcal | 32 kcal |
| Protein | 2.7 g | 2.6 g |
| Total Fat | 0.5 g | 0.3 g |
| Total Carbohydrate | 4.9 g | 6.3 g |
| Dietary Fiber | 2.0 g | 2.4 g |
| Total Sugars | ~ | 1.7 g |
| Water | 91.1 g | 90.0 g |
| Carbohydrates | Kale, frozen, unprepared | Broccoli, raw |
|---|---|---|
| Total Carbohydrate | 4.9 g | 6.3 g |
| Dietary Fiber | 2.0 g | 2.4 g |
| Starch | ~ | 0.0 g |
| Total Sugars | ~ | 1.7 g |
| Fats & Fatty Acids | Kale, frozen, unprepared | 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 | 117.0 mg | 21.0 mg |
| Omega-6 Fatty Acids | 90.0 mg | 17.0 mg |
| Protein & Amino Acids | Kale, frozen, unprepared | Broccoli, raw |
|---|---|---|
| Protein | 2.7 g | 2.6 g |
| Histidine | 56.0 mg | 59.0 mg |
| Isoleucine | 159.0 mg | 79.0 mg |
| Leucine | 186.0 mg | 129.0 mg |
| Lysine | 159.0 mg | 135.0 mg |
| Methionine | 26.0 mg | 38.0 mg |
| Phenylalanine | 136.0 mg | 117.0 mg |
| Threonine | 119.0 mg | 88.0 mg |
| Tryptophan | 32.0 mg | 33.0 mg |
| Valine | 145.0 mg | 125.0 mg |
| Alanine | 134.0 mg | 104.0 mg |
| Arginine | 148.0 mg | 191.0 mg |
| Aspartic Acid | 238.0 mg | 325.0 mg |
| Cystine | 35.0 mg | 28.0 mg |
| Glutamic Acid | 301.0 mg | 542.0 mg |
| Glycine | 128.0 mg | 89.0 mg |
| Proline | 158.0 mg | 110.0 mg |
| Serine | 112.0 mg | 121.0 mg |
| Tyrosine | 94.0 mg | 50.0 mg |
| Vitamins | Kale, frozen, unprepared | Broccoli, raw |
|---|---|---|
| Vitamin A (RAE) | 313.0 mcg | 31.0 mcg |
| Vitamin C | 39.3 mg | 91.3 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.8 mg |
| Vitamin K | ~ | 102.0 mcg |
| Thiamin (B1) | 0.1 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) | 17.0 mcg | 65.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.6 mg |
| Choline | ~ | 18.7 mg |
| Betaine | ~ | 0.1 mg |
| Minerals | Kale, frozen, unprepared | Broccoli, raw |
|---|---|---|
| Calcium | 136.0 mg | 47.0 mg |
| Iron | 0.9 mg | 0.7 mg |
| Magnesium | 18.0 mg | 21.0 mg |
| Phosphorus | 29.0 mg | 67.0 mg |
| Potassium | 333.0 mg | 316.0 mg |
| Sodium | 15.0 mg | 36.0 mg |
| Zinc | 0.2 mg | 0.4 mg |
| Copper | 0.0 mg | 0.1 mg |
| Manganese | 0.4 mg | 0.2 mg |
| Selenium | 0.9 mcg | 2.5 mcg |
| Sterols | Kale, frozen, unprepared | Broccoli, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Kale, frozen, unprepared | Broccoli, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 0.9 g |
Frequently asked questions
Which has fewer calories, Kale, frozen, unprepared or Broccoli, raw?
Kale, frozen, unprepared has fewer calories: 28 kcal for Kale, frozen, unprepared vs 32 kcal for Broccoli, raw per 100 g.
Which has more protein, Kale, frozen, unprepared or Broccoli, raw?
Kale, frozen, unprepared has more protein: 2.7 g for Kale, frozen, unprepared vs 2.6 g for Broccoli, raw per 100 g.
Which has more fiber, Kale, frozen, unprepared or Broccoli, raw?
Broccoli, raw has more fiber: 2.0 g for Kale, frozen, unprepared vs 2.4 g for Broccoli, raw per 100 g.
Is Kale, frozen, unprepared or Broccoli, raw healthier?
Kale, frozen, unprepared is lower in calories, and Kale, frozen, unprepared is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.