Kale gets a lot of attention as a superfood, but good old broccoli is nothing to sneeze at. Which of these veggies is healthier? Let’s look at broccoli vs. kale to find out!
Like my previous nutritional comparisons, I’m using nutrition data from SELFNutritionData to compare broccoli vs. kale. In this cruciferous vegetable showdown, we’ll compare one cup of cooked broccoli with one cup of cooked kale. You can read about each veggie’s nutritional strong suits below, or scroll to the bottom for a visual side-by-side comparison.
KALE NUTRITION
Kale is also nutritionally dense. Here’s how one cup of kale stacks up with the same vitamins and minerals:
* 354 percent of your vitamin A
*89 percent of your vitamin C
*1328 percent of your daily vitamin K
*4 percent of your folate
*9 percent of your calcium
*6 percent of your iron
*6 percent of your magnesium
*4 percent of your phosphorus
*8 percent of your potassium
BROCCOLI NUTRITION
A cup of cooked broccoli gives you four grams of protein and only 54 calories. It also has 20 percent of your daily fiber needs and zero fat.
When it comes to vitamins, broccoli is a powerhouse. That same cup of broccoli contains:
*48 percent of your vitamin A for the day
*168 percent of your vitamin C
*276 percent of your daily vitamin K
*42 percent of your folate.
Vitamin A is an antioxidant that supports healthy skin and eyes. Our bodies use vitamin C for a number of daily functions. There’s also some evidence that a diet high in vitamin C can help reduce the duration of colds and protects you from heart disease. Vitamin K is essential for heart and bone health. When we talk about folate, we tend to focus on pregnant women, since it’s essential in preventing certain birth defects, but everyone needs folate. Folate may prevent heart disease, stroke, and certain types of cancer. It also supports brain health and may help prevent depression.
Broccoli is also packed with minerals:
*6 percent of your calcium
*6 percent of your iron
*8 percent of your magnesium
*10 percent of your phosphorus
*14 percent of your potassium
Calcium, potassium, and magnesium work together to support healthy bones. Our bodies need iron to produce red blood cells, and broccoli is a good source of plant-based iron. Our bodies use phosphorus to filter waste and repair damaged cells.
Brocolli
Calories: 54
Protein: 4 grams
Fiber: 20%
Fat: 0 grams
Calcium: 6%
Iron: 6%
Vitamin A: 48%
Vitamin K: 276%
Potassium: 14%
Magnesium: 8%
Folate: 42%
Kale
Calories: 36
Protein: 2 grams
Fiber: 10%
Fat: 1 grams
Calcium: 9%
Iron: 6%
Vitamin A: 354%
Vitamin K: 1328%
Potassium: 8%
Magnesium: 6%
Folate: 4%
