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Plate
Broccoli, cooked
Broccoli, cooked2
VS
Kale, raw Leader
Kale, raw8

Kale, raw leads 8–2 · 10 categories decided

Each value is per 100 g edible portion.

The verdict

Kale, raw comes out ahead, winning 8 of 10 nutrient match-ups.

Pick Broccoli, cooked for less saturated fat and less sodium.

Pick Kale, raw for more protein, more fiber, less sugar, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    35 kcal
    35 kcal
  • Proteinmore is better
    2.38 g
    2.92 gWIN
  • Carbohydrate
    7.18 g
    4.42 g
  • Fibermore is better
    3.3 g
    4.1 gWIN
  • Total sugarsless is better
    1.39 g
    0.99 gWIN
  • Total fat
    0.41 g
    1.49 g
  • Saturated fatless is better
    WIN0.08 g
    0.18 g
  • Sodiumless is better
    WIN41 mg
    53 mg
  • Potassiummore is better
    293 mg
    348 mgWIN
  • Calciummore is better
    40 mg
    254 mgWIN
  • Ironmore is better
    0.67 mg
    1.6 mgWIN
  • Magnesiummore is better
    21 mg
    33 mgWIN
  • Vitamin Cmore is better
    64.9 mg
    93.4 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Broccoli, cooked vs Kale, raw · Foodatron