Broccoli vs Kale: Nutrition Comparison
Broccoli and kale are both celebrated as nutritional superstars in the cruciferous vegetable family, and comparing them is genuinely close. Both are rich in vitamins C and K, fibre, and cancer-protective sulforaphane compounds. Kale edges ahead in vitamin K and calcium content, making it particularly valuable for bone health. Broccoli provides more vitamin C per serving and contains indole-3-carbinol, another beneficial cruciferous compound. Both have minimal calories and are highly versatile in cooking. For raw salads, kale holds up better. For steaming and roasting, broccoli is more popular. The honest answer is that both are exceptional and including both regularly in your diet is the best approach.
Nutrition Comparison
| Nutrient |
1 Cup (100.0g)
|
1 Serving (100g)*
|
|---|---|---|
| Calories | 50 kcal | 62.4 kcal |
| Total Fat | 0 g | 1.2 g |
| Saturated Fat | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 5 mg | 35 mg |
| Total Carbs | 10 g | 8.2 g |
| Dietary Fiber | 4 g | 3.5 g |
| Sugars | 2 g | 2.4 g |
| Protein | 4 g | 4.7 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.