Which has more protein, Broccoli, raw or Kale, raw?

Kale, raw has more protein at 2.92g per 100g, compared to 2.82g for Broccoli, raw.

Which has more calories, Broccoli, raw or Kale, raw?

Kale, raw has more calories at 35 kcal per 100g, compared to 34 kcal for Broccoli, raw.

Is Broccoli, raw healthier than Kale, raw?

Based on vitamin and mineral density, Kale, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Broccoli vs Kale

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Kale, raw is higher in more vitamins & minerals

Calories (kcal)

Broccoli 34

Kale 35

Protein (g)

Broccoli 2.82

Kale 2.92

Carbs (g)

Broccoli 6.64

Kale 4.42

Fat (g)

Broccoli 0.370

Kale 1.49

Fiber (g)

Broccoli 2.60

Kale 4.10

Quick answers

Which has more protein?

Kale, raw — 2.92g vs 2.82g per 100g.

Which has fewer calories?

Broccoli, raw — 34 vs 35 kcal per 100g.

Which is more nutrient-dense?

Kale, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Broccoli	Kale	Diff
Energy
Energy	34 kcal	35 kcal	-3%
Macronutrients
Water	89.3 g	89.6 g	=
Protein	2.82 g	2.92 g	-3%
Total lipid (fat)	0.370 g	1.49 g	-75%
Carbohydrate, by difference	6.64 g	4.42 g	+50%
Fiber, total dietary	2.60 g	4.10 g	-37%
Fats & Fatty Acids
Fatty acids, total saturated	0.114 g	0.178 g	-36%
Fatty acids, total monounsaturated	0.031 g	0.104 g	-70%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	89.2 mg	93.4 mg	-4%
Thiamin (Vitamin B1)	0.071 mg	0.113 mg	-37%
Riboflavin (Vitamin B2)	0.117 mg	0.347 mg	-66%
Niacin (Vitamin B3)	0.639 mg	1.18 mg	-46%
Pantothenic acid (Vitamin B5)	0.573 mg	0.370 mg	+55%
Vitamin B-6 — Pyridoxine	0.175 mg	0.147 mg	+19%
Biotin (Vitamin B7)	63.0 ug	62.0 ug	+2%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	18.7 mg	0.500 mg	+3640%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	31.0 ug	241 ug	-87%
Carotene, beta	361 ug	2873 ug	-87%
Carotene, alpha	25.0 ug	0 ug
Vitamin E (alpha-tocopherol)	0.780 mg	0.660 mg	+18%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Vitamin K2 — Menaquinone-4 (MK-4)	—	0 ug
Minerals
Calcium, Ca	47.0 mg	254 mg	-81%
Iron, Fe	0.730 mg	1.60 mg	-54%
Magnesium, Mg	21.0 mg	33.0 mg	-36%
Phosphorus, P	66.0 mg	55.0 mg	+20%
Potassium, K	316 mg	348 mg	-9%
Sodium, Na	33.0 mg	53.0 mg	-38%
Zinc, Zn	0.410 mg	0.390 mg	+5%
Copper, Cu	0.049 mg	0.053 mg	-8%
Manganese, Mn	0.210 mg	0.920 mg	-77%
Selenium, Se	2.50 ug	0.900 ug	+178%
Other Nutrients
Energy	141 kj	148 kj	-5%
Ash	0.870 g	1.54 g	-44%
Total Sugars	1.70 g	0.990 g	+72%
Sucrose	0.100 g	0.180 g	-44%
Glucose	0.490 g	0.400 g	+23%
Fructose	0.680 g	0.410 g	+66%
Lactose	0.210 g	0 g
Maltose	0.210 g	0 g
Galactose	0 g	0 g	=
Starch	0 g	—
Folic acid (Vitamin B9 — synthetic)	63.0 ug	62.0 ug	+2%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	63.0 ug	62.0 ug	+2%
Betaine	0.100 mg	0.300 mg	-67%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	1.00 ug	27.0 ug	-96%
Vitamin A, IU	623 IU	4812 IU	-87%
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	1403 ug	6261 ug	-78%
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0.010 mg	0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.170 mg	0.140 mg	+21%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0 mg	0 mg	=
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0.040 mg	0 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	0 mg	=
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	0 mg	=
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	102 ug	390 ug	-74%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 ug	0 ug	=
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0 g	0 g	=
SFA 10:0 (Capric acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0.006 g	-100%
SFA 14:0 (Myristic acid)	0.002 g	0.006 g	-67%
SFA 15:0 (Pentadecanoic acid)	0 g	—
SFA 16:0 (Palmitic acid)	0.084 g	0.158 g	-47%
SFA 17:0 (Margaric acid)	0 g	—
SFA 18:0 (Stearic acid)	0.018 g	0.006 g	+200%
SFA 20:0 (Arachidic acid)	0.006 g	—
SFA 22:0 (Behenic acid)	0.004 g	—
MUFA 14:1 (Myristoleic acid)	0 g	—
MUFA 15:1 (Pentadecenoic acid)	0 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0 g	0 g	=
MUFA 17:1 (Heptadecenoic acid)	0.002 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	0.029 g	0.104 g	-72%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	0 g	=
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	0.112 g	0.673 g	-83%
PUFA 18:2 (Omega-6, Linoleic acid)	0.049 g	0.291 g	-83%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.063 g	0.378 g	-83%
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0 g	—
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0 g	—
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0.003 g	-100%
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Tryptophan (EAA)	0.033 g	0.035 g	-6%
Threonine (EAA)	0.088 g	0.131 g	-33%
Isoleucine (EAA, BCAA)	0.079 g	0.175 g	-55%
Leucine (EAA, BCAA)	0.129 g	0.205 g	-37%
Lysine (EAA)	0.135 g	0.175 g	-23%
Methionine (EAA)	0.038 g	0.029 g	+31%
Cystine (conditionally essential)	0.028 g	0.038 g	-26%
Phenylalanine (EAA)	0.117 g	0.150 g	-22%
Tyrosine (conditionally essential)	0.050 g	0.103 g	-51%
Valine (EAA, BCAA)	0.125 g	0.159 g	-21%
Arginine (conditionally essential)	0.191 g	0.163 g	+17%
Histidine (EAA)	0.059 g	0.172 g	-66%
Alanine	0.104 g	0.147 g	-29%
Aspartic acid	0.325 g	0.262 g	+24%
Glutamic acid	0.542 g	0.331 g	+64%
Glycine (conditionally essential)	0.089 g	0.141 g	-37%
Proline (conditionally essential)	0.110 g	0.174 g	-37%
Serine	0.121 g	0.123 g	-2%
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Broccoli, raw nutrition facts Kale, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Choline, total +3640% in Broccoli, raw Selenium, Se +178% in Broccoli, raw Vitamin A, RAE -87% in Broccoli, raw Carotene, beta -87% in Broccoli, raw

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