Side-by-Side Comparison
Vegetables & Leafy Greens
Fresh Broccoli (Raw Florets & Stems) vs. Curly Kale (Raw Brassica Greens)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Fresh Broccoli (Raw Florets & Stems)
Curly Kale (Raw Brassica Greens)
Per 100g raw broccoli florets, it delivers 34 kcal, 2.82g protein, 6.64g carbohydrates (2.6g fiber / 4.04g net carbs), 0.37g fat, 89.2mg Vitamin C (99% DV), 101.6µg Vitamin K1 (85% DV), and glucoraphanin (sulforaphane precursor) with a Glycemic Index of 15.
Per 100g raw curly kale, it provides 35 kcal, 2.92g protein, 4.42g carbohydrates (4.1g fiber / 0.32g net carbs), 1.49g fat (rich in ALA omega-3), 390µg Vitamin K1 (325% DV), 93.4mg Vitamin C (104% DV), 254mg bioavailable calcium, and <20mg oxalic acid.
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
34 kcal (142 kJ) kcal | 35 kcal (146 kJ) kcal |
|
Protein
|
2.82 g g | 2.92 g g |
|
Carbohydrates
|
6.64 g (Net Carbs: 4.04 g) g | 4.42 g (Net Carbs: 0.32 g / Ultra-keto) g |
|
Dietary Fiber
|
2.60 g g | 4.10 g (93% of total carbs) g |
|
Net Carbohydrates
|
4.04 g g | 0.32 g g |
|
Total Sugars
|
1.70 g g | 0.99 g g |
|
Total Fat
|
0.37 g g | 1.49 g (Rich in alpha-linolenic ALA omega-3) g |
|
Vitamin K1
|
101.6 µg (85% DV) µg | 390 µg (325% DV) µg |
|
Vitamin A (Beta-Carotene)
|
31 µg RAE µg RAE | 241 µg RAE (27% DV) µg RAE |
|
Vitamin C
|
89.2 mg (99% DV) mg | 93.4 mg (104% DV / Outranks raw oranges) mg |
|
Folate (B9)
|
63 µg (16% DV) µg | 62 µg (16% DV) µg |
|
Iron (Non-Heme)
|
0.73 mg mg | 1.60 mg (9% DV) mg |
|
Calcium
|
47.0 mg (5% DV) mg | 254 mg (25% DV / Highly bioavailable >30%) mg |
|
Potassium
|
316 mg mg | 348 mg (7% DV) mg |
|
Oxalic Acid (Oxalates)
|
<10 mg / 100g mg | <20 mg / 100g (Virtually oxalate-free) mg |
|
Water Content
|
89.3 % % | 89.6 % % |
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