Comparing Nutrients in 100 calories KaleVS Broccoli Raab
Weight per 100 calories
Kale
286g
Broccoli Raab
455g
Kale has 1.6 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.
Discover which food has more nutrients per 100 calories - Kale or Broccoli Raab?
Discover which food has more nutrients per 100 calories - Kale or Broccoli Raab?
Lets compare vitamin content per 100 calories of Kale vs Broccoli Raab:
100 calories of Kale have 1.7 times more Vitamin B2 and 2.9 times more Vitamin C than Broccoli Raab.
While 100 kcal of Raw Broccoli Raab contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.9 times more Vitamin E than Raw Kale.
Both Kale and Broccoli Raab provide similar amounts of Vitamin A and Vitamin K per 100 calories.
Both Raw Kale as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Kale vs Broccoli Raab:
100 calories of Kale have 1.5 times more Calcium and 1.5 times more Manganese than Broccoli Raab.
While 100 kcal of Raw Broccoli Raab contain 1.3 times more Copper, 2.1 times more Iron, 2.1 times more Phosphorus, 1.8 times more Selenium, 3.1 times more Zinc and 1.6 times more Water than Raw Kale.
Both Kale and Broccoli Raab contain similar levels of Magnesium, Potassium and Sodium per 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of Kale have 1.9 times more Fat, 1.3 times more Omega 3, 6.3 times more Omega 6 and 1.6 times more Sugars than Broccoli Raab.
While 100 kcal of Raw Broccoli Raab contain 1.7 times more Protein than Raw Kale.
Both Kale and Broccoli Raab offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
100 calories of Broccoli Raab provide inadequate amounts of Omega 6