Side-by-Side Comparison
Vegetables & Leafy Greens
Fresh Broccoli (Raw Florets & Stems) vs. Lacinato Kale (Dinosaur / Tuscan Cavolo Nero)
Comparing 2 standards across 16 specifications. 16 key differences identified.
Comparing:
Fresh Broccoli (Raw Florets & Stems)
Lacinato Kale (Dinosaur / Tuscan Cavolo Nero)
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 Lacinato kale, it provides 38 kcal, 3.0g protein, 4.8g carbohydrates (3.8g fiber / 1.0g net carbs), 0.9g fat, 420µg Vitamin K1 (350% DV), 110mg Vitamin C, 210mg calcium, and glucosinolates with a sweet, tender, non-bitter profile.
Specification Comparison Table
16 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
34 kcal (142 kJ) kcal | 38 kcal (159 kJ) kcal |
|
Protein
|
2.82 g g | 3.0 g g |
|
Carbohydrates
|
6.64 g (Net Carbs: 4.04 g) g | 4.8 g (Net Carbs: 1.0 g) g |
|
Dietary Fiber
|
2.60 g g | 3.8 g g |
|
Net Carbohydrates
|
4.04 g g | 1.0 g g |
|
Total Sugars
|
1.70 g g | 0.8 g g |
|
Total Fat
|
0.37 g g | 0.9 g g |
|
Vitamin K1
|
101.6 µg (85% DV) µg | 420 µg (350% DV) µg |
|
Vitamin A (Beta-Carotene)
|
31 µg RAE µg RAE | 260 µg RAE µg RAE |
|
Vitamin C
|
89.2 mg (99% DV) mg | 110 mg (122% DV) mg |
|
Folate (B9)
|
63 µg (16% DV) µg | 75 µg (19% DV) µg |
|
Iron (Non-Heme)
|
0.73 mg mg | 1.8 mg mg |
|
Calcium
|
47.0 mg (5% DV) mg | 210 mg (21% DV) mg |
|
Potassium
|
316 mg mg | 390 mg mg |
|
Oxalic Acid (Oxalates)
|
<10 mg / 100g mg | <15 mg / 100g (Negligible) mg |
|
Water Content
|
89.3 % % | 88.5 % % |
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