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Kale, stewed (without addition of salt and fat) vs Broccoli, steamed (without addition of salt): nutrition comparison
Per 100 g: 44 kcal for Kale, stewed (without addition of salt and fat), versus 35 kcal for Broccoli, steamed (without addition of salt), a difference of 9 kcal. The full breakdown, nutrient by nutrient, from the FSVO database V7.1.
Kale, stewed (without addition of salt and fat)
Cooked vegetables (incl. cans)100 g
Protein4.3 g
4.3 g
Fat0.9 g
0.9 g
Vitamin D0 µg
0 µg
Omega-30.4 g
0.4 g
Energy44 kcal
44 kcal
Protein+1 g
Fat+0.4 g
Vitamin Dequal
Omega-3+0.3 g
Energy+9 kcal
Broccoli, steamed (without addition of salt)
Cooked vegetables (incl. cans)100 g
Protein3.3 g
3.3 g
Fat0.5 g
0.5 g
Vitamin D0 µg
0 µg
Omega-30.1 g
0.1 g
Energy35 kcal
35 kcal
Highest vitamin C content
Broccoli, steamed (without addition of salt) contains 31 mg more vitamin C per 100 g.
Highest calcium content
Kale, stewed (without addition of salt and fat) contains 198 mg more calcium per 100 g.
Highest folate content
Kale, stewed (without addition of salt and fat) contains 20 µg more folate per 100 g.
Full comparison, nutrient by nutrient
Per 100 g. In green: the higher of the two contents. “n/a”: not available in the source.
| Per 100 g | Kale, stewed (without addition of salt and fat) | Broccoli, steamed (without addition of salt) |
|---|---|---|
| Macronutrients | ||
| Energy | 44 kcal | 35 kcal |
| Protein | 4.3 g | 3.3 g |
| Fat | 0.9 g | 0.5 g |
| of which saturated fat | 0.1 g | 0.1 g |
| of which polyunsaturated | 0.5 g | 0.2 g |
| of which omega-3 | 0.4 g | 0.1 g |
| Carbohydrates | 2.6 g | 2.9 g |
| of which sugars | 2.6 g | 1.7 g |
| Dietary fibre | 4.2 g | 2.8 g |
| Water | 88 g | 90.4 g |
| Alcohol | 0 g | 0 g |
| Minerals | ||
| Calcium | 240 mg | 42 mg |
| Iron | 1.2 mg | 0.7 mg |
| Magnesium | 36 mg | 19 mg |
| Phosphorus | 67 mg | 73 mg |
| Potassium | 400 mg | 320 mg |
| Sodium | 98 mg | 10 mg |
| Zinc | 0.6 mg | 0.4 mg |
| Vitamins | ||
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin C | 43 mg | 74 mg |
| Folate | 55 µg | 35 µg |
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- Full page: Kale, stewed
- Full page: Broccoli, steamed
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