Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 100 calories KaleVSBroccoli

Weight per 100 calories

Kale
286g
Broccoli
294g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Kale or Broccoli?

Macros Ratio

Protein Fat Carbs

Kale
27%
31%
42%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

KalevsBroccoli
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
4.4%
Fat
1.12%
4.26 gvs1.1 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
15%
Protein
15%
8.34 gvs8.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
9.7%
Carbohydrate
15%
12.6 gvs19.5 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
3.9%
Sugars
6.9%
2.83 gvs5 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
31%
Fiber
20%
11.7 gvs7.65 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
1.6%
Saturated Fat
1.05%
0.51 gvs0.34 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
67.5%
Omega 3
11.6%
1.08 gvs0.19 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
4.9%
Omega 6
0.85%
0.83 gvs0.14 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
6.92%
Water
7.1%
256 gvs263 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

KalevsBroccoli
76.5%
Vitamin A
10%
689 μgvs91 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
27%
Thiamine
17.4%
0.32 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
76.3%
Vitamin B2
26.5%
0.99 mgvs0.34 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
21%
Vitamin B3
11.7%
3.37 mgvs1.88 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
32.3%
Vitamin B6
39.6%
0.42 mgvs0.51 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
297%
Vitamin C
292%
267 mgvs262 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
12.6%
Vitamin E
15.3%
1.9 mgvs2.3 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
928%
Vitamin K
249%
1113 μgvs299 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
44.3%
Folate
46.3%
177 μgvs185 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

KalevsBroccoli
72.6%
Calcium
14%
726 mgvs138 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
17%
Copper
16%
0.15 mgvs0.14 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
57%
Iron
27%
4.57 mgvs2.15 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
22.4%
Magnesium
14.7%
94 mgvs61.8 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
114%
Manganese
27%
2.63 mgvs0.62 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
22.4%
Phosphorus
27.7%
157 mgvs194 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
29.2%
Potassium
27.3%
994 mgvs929 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
4.68%
Selenium
13.4%
2.57 μgvs7.35 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
10%
Sodium
6.47%
151 mgvs97 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
10%
Zinc
11%
1.1 mgvs1.2 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Kale vs Broccoli:
Raw Kale has 7.6 times more Vitamin A, 1.5 times more Thiamine, 2.9 times more Vitamin B2, 1.8 times more Vitamin B3 and 3.7 times more Vitamin K than Raw Broccoli. Both Raw Kale and Raw Broccoli have similar amounts of Vitamin B6, Vitamin C, Vitamin E and Folate per 100 kcal.

Comparing minerals per 100 calories for Kale vs Broccoli:
Raw Kale has 5.2 times more Calcium, 2.1 times more Iron, 1.5 times more Magnesium, 4.3 times more Manganese and 1.6 times more Sodium than Raw Broccoli. While Raw Broccoli contains 2.9 times more Selenium than Raw Kale. Both Raw Kale and Raw Broccoli have similar amounts of Copper, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Raw Kale has 3.9 times more Fat, 1.5 times more Fiber, 1.5 times more Saturated Fat, 5.8 times more Omega 3 and 5.8 times more Omega 6 than Raw Broccoli. While Raw Broccoli contains 1.5 times more Carbohydrate and 1.8 times more Sugars than Raw Kale. Both Raw Kale and Raw Broccoli have similar amounts of Energy, Protein and Water per 100 kcal.




Compare more foods per 100 kcal: