Adding them to your diet, say food scientists, may help you remember more and learn more efficiently, too. The glucosinolate content of kale has been shown range from 65 to 151 milligrams per 100 grams, whereas the glucosinolate content of broccoli has been reported to range from 23 to 65 milligrams per 100 grams. Nutritional Value Broccoli leaves are high in vitamin A, C, and K and also contain calcium, folate, and potassium. Like kale, broccoli can be cooked and eaten in many different ways. You can also. Broccoli contains more protein than both Spinach and Kale, and it also contains roughly twice as much fiber. So how does a broccoli leaf stack up to a kale leaf? The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. Carbohydrates: kale - 32% more than broccoli. People who consumed 85 grams per day of raw watercress had higher amounts of antioxidants and reduced levels of DNA damage, potentially lowering their risk for cancer, according to a study published in February 2007 in the "American Journal of Clinical Nutrition… Overall, however, the nutritional merits of broccoli are clearly less impressive than those of kale. Broccoli finally has a way to compete with kale—its leaves. A value in bold means that a 100-gram serving of kale/broccoli covers at least 20 percent of the Daily Value (DV) for the nutrient in question. Fat: kale - 151% more than broccoli. In arugula is less fats than in kale. Kale has more iron than broccoli - kale has 1.6mg of iron per 100 grams and broccoli has 0.73mg of iron. Let’s look at broccoli vs. kale to find out! Though kale still wins in the potassium, iron, and calcium departments when compared by weight, broccoli leaves boast a similar amount of these nutrients per serving—and edge out kale in vitamin A content, a nutrient that’s key for healthy skin and vision. It helps you get the nutrients you need without consuming excess energy. Similarly, the type of cabbage plays a role in determining how strong the cabbage-flavor of your dish will be, with Savoy cabbagebeing one of the mildest varieties despit… Both kale and broccoli are high in Vitamin C, calcium, dietary fiber and potassium. In addition to comparing the nutritional value and potential health benefits of kale versus broccoli, we will also be looking at the side effects, culinary uses, and availability of these two powerhouse vegetables. Looking at the chart, it is easy to see why kale has been promoted to superfood status. Mineral Comparison. For a quick recap of significant nutrients and differences in broccoli and kale: Kale and broccoli contain similar amounts of calories - kale has 35kcal of calories per 100 grams and broccoli has 34kcal of calories. Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. Both kale and broccoli are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat. Kale is a leafy green vegetable closely related to brussell sprouts, broccoli, and cauliflower. Kale has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than kale. Kale powder, which can be incorporated into everything from smoothies and soups to omelets and muffins, may be a good option for some people because it takes up less storage space in the kitchen than fresh or frozen kale. Some of the best ways to use kale include using marinated kale leaves as a pizza topping, making tasty kale smoothies by blending young kale leaves with fruits, turning fresh kale leaves into nutrient-dense kale chips, and incorporating finely chopped kale into omelets and muffin batters. This green leafy vegetable is an excellent source of manganese, copper, folate, vitamin C, and vitamin K, with a 100-gram serving (3.5 ounces) of fresh kale providing m… Carrot vs Marrow-stem Kale - In-Depth Nutrition Comparison Compare. Isothiocyanates have been shown to inhibit the proliferation of cancerous cells and to promote their self-destruction in laboratory studies. The following Kale vs Broccoli comparison chart shows you how much nutrients each contains in its raw, uncooked form. R. Verkerk et a l (2009). Eat a cup of either and you'll end up with a belly full of nutrients. Broccoli leaves look and feel very similar to collard greens, and can be used in lue of, or mixed with collards, chard, cabbage, and kale, though they have a flavor that is quite unique and distinct to broccoli leaves … [2][3]For specific flavonoid compounds, broccoli has more luteolin than kale per 100 grams, however, kale contains more kaempferol, quercetin and isorhamnetin than broccoli per 100 grams. Kale salads, kale smoothies, kale chips — we’re basically slowly turning green at our desks. and But more often, stores are stocking varieties that might be less familiar—Chinese cabbage, mizuna, and more. What is the difference between Broccoli and Kale? Find out which is better and their overall performance in the vegetable ranking. While glucosinolates themselves have limited biological activity, they can be converted into isothiocyanates in the presence of an enzyme called myrosinase. We compared the nutritional contents of What's more, kale is loaded with beta-carotene, which is a pre-cursor to vitamin A, and it contains appreciable amounts of potassium, calcium, magnesium, riboflavin, vitamin B6 and vitamin E. Like kale, broccoli is an excellent source of vitamin C and vitamin K. It is also a fairly good source of pantothenic acid, folate and vitamin B6. kale has been promoted to superfood status, juicer that is suitable for processing greens like kale or spinach, Chia Seed vs Flax Seed – Superseed Showdown, Vacuum Blenders: How to Pick the Best Model, Nutrient Content of Frozen vs Fresh Blueberries, How to Use Leftover Almond Pulp (Ideas & Recipes), Green Superfood Powders: Health Benefits and Uses, Acai vs Maqui Berries: Antioxidant Capacity, USDA National Nutrient Database for Standard Reference, Release 28. Like my previous nutritional comparisons, I’m using nutrition data from SELFNutritionData to compare broccoli vs. kale. Kale gets a lot of attention as a superfood, but good old broccoli is nothing to sneeze at. Both kale and broccoli are available year-round at supermarkets. (100g each) The comparison below is by common portions, e.g. Search the database of over 200,000 foods. Note: For example, broccoli florets can be grilled, steamed or eaten raw in salads, and they can even be used a substitute for basil in pesto recipes. and A value in boldmeans that a 100-gram serving of kale/broccoli covers at least 20 percent of the Daily Value (DV) for the nutrient in question. Kale contains around twice the Vitamin C as Spinach, but Spinach provides more Vitamin K and Vitamin A. Broccoli of This green leafy vegetable is an excellent source of manganese, copper, folate, vitamin C, and vitamin K, with a 100-gram serving (3.5 ounces) of fresh kale providing more than 20 percent of the Daily Value for each of these nutrients. If I had a nickel for every time someone asked me whether it’s better to eat vegetables cooked or raw, I would be able to buy a lot of broccoli. Watercress Vs. Spinach or Kale. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Comparing omega-6 fatty acids, kale has more linoleic acid than broccoli per 100 grams. Kale typically tastes milder than regular cabbage, and young kale leaves and black kale (aka cavolo nero) have a milder flavor than mature leaves of curly kale. Are you looking to incorporate more kale or broccoli into your diet but need more ideas on how to cook and eat these healthy veggies? Daily values are based on 2000 calorie diet and 155 lbs (70 kg) body weight ( change ). Therefore, people who suffer from hypothyroidism or related health problems might have to limit the consumption of foods like kale and broccoli, or at least cook them thoroughly because cooking makes Brassica vegetables less goitrogenic. Kale, Detailed nutritional comparison of broccoli and kale is analyzed below. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. Both kale and broccoli are high in potassium - kale has 348mg of potassium per 100 grams and broccoli has 316mg of potassium. It is found in a wide variety of places around the world and is especially prevalent in Europe and the United States. Kale and broccoli are botanically closely related as they are both members of the Brassica family. In broccoli and in kale most calories came from carbs. Let’s look at broccoli vs. kale to find out! The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. (~ = missing data) Broccoli (Cooked) 1 cup chopped (x1) 3% DV 55 calories Cooked Kale 1 cup, chopped (x1) 2% DV 47 calories Cooked Spinach 1 cup (x1) 2% DV 41 calories .