Kale vs Broccoli
Complete nutrition comparison per 100g serving
Which is Healthier?
Broccoli is generally healthier
Broccoli comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (34 vs 49), more protein (2.8g vs 2.2g), more fiber (2.4g vs 1.3g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Broccoli
34 kcal
More Protein
Broccoli
2.8g
More Fiber
Broccoli
2.4g
Less Sugar
Kale
0g
Visual Comparison
Caloriesper 100g
Kale
49
Broccoli
34
Proteinper 100g
Kale
2.2g
Broccoli
2.8g
Carbohydratesper 100g
Kale
9g
Broccoli
7g
Fatper 100g
Kale
0.9g
Broccoli
0.4g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Kale
Per 100g:49 calories
Per cup (150g):74 calories
Per serving (85g):42 calories
Broccoli
Per 100g:34 calories
Per cup (150g):51 calories
Per serving (85g):29 calories
Diet Compatibility
Kale
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
Broccoli
Low-CarbLow-CalorieVeganVegetarianPaleoLow-Sodium
When to Choose Kale
- ✓Less sugar (0g vs 1.4g)
- ✓Lower sodium (28mg vs 64mg)
Common Uses
SaladsStir-friesRoasted sidesSoups
When to Choose Broccoli
- ✓Lower in calories (34 vs 49)
- ✓Higher in protein (2.8g vs 2.2g)
- ✓More fiber (2.4g vs 1.3g)
- ✓Lower in carbs (7g vs 9g)
Common Uses
SaladsStir-friesRoasted sidesSoups