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

Kale, raw leads 8–2 · 10 categories decided

Both foods compared at 100 kcal.

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
    100 kcal
    100 kcal
  • Proteinmore is better
    6.8 g
    8.34 gWIN
  • Carbohydrate
    20.51 g
    12.63 g
  • Fibermore is better
    9.43 g
    11.71 gWIN
  • Total sugarsless is better
    3.97 g
    2.83 gWIN
  • Total fat
    1.17 g
    4.26 g
  • Saturated fatless is better
    WIN0.23 g
    0.51 g
  • Sodiumless is better
    WIN117.14 mg
    151.43 mg
  • Potassiummore is better
    837.14 mg
    994.29 mgWIN
  • Calciummore is better
    114.29 mg
    725.71 mgWIN
  • Ironmore is better
    1.91 mg
    4.57 mgWIN
  • Magnesiummore is better
    60 mg
    94.29 mgWIN
  • Vitamin Cmore is better
    185.43 mg
    266.86 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