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 | Broccoli | Kale |
|---|---|---|
| Calories | 34 kcal | 49 kcal |
| Total Fat | 0.4 g | 0.9 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 33 mg | 38 mg |
| Total Carbs | 6.6 g | 8.8 g |
| Dietary Fiber | 2.6 g | 3.6 g |
| Sugars | 1.7 g | 2.3 g |
| Protein | 2.8 g | 4.3 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Broccoli or Kale?
Broccoli has 34 calories and Kale has 49 calories per comparable serving. Kale is the more calorie-dense of the two.
Which has more protein, Broccoli or Kale?
Broccoli provides 2.8g of protein versus 4.3g in Kale. Kale is the higher-protein choice.
Which has less fat, Broccoli or Kale?
Broccoli contains 0.4g of fat compared with 0.9g in Kale. Broccoli is the leaner option.
Which has less saturated fat, Broccoli or Kale?
Broccoli has 0.1g of saturated fat and Kale has 0.1g. Kale is lower in saturated fat.
Which has more sodium, Broccoli or Kale?
Broccoli contains 33mg of sodium versus 38mg in Kale. Kale is higher in sodium.
Which has more fiber, Broccoli or Kale?
Broccoli has 2.6g of fiber and Kale has 3.6g. Kale provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Broccoli → Calories in Kale →