Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Kale
  5. Compare
  6. Kale vs. Summer squash

Kale vs. Summer squash — In-Depth Nutrition Comparison

Compare

A recap on differences between Kale and Summer squash

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Manganese, Iron, and Calcium, however, Summer squash is higher in Vitamin B6, and Vitamin B2.
  • Kale covers your daily Vitamin K needs 678% more than Summer squash.
  • Summer squash contains 68 times less Vitamin A RAE than Kale. Kale contains 681µg of Vitamin A RAE, while Summer squash contains 10µg.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw.

Infographic

Kale vs Summer squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
6
:
4
Summer squash
Summer squash
Contains more Calcium +380%
Contains more Iron +157.1%
Contains more Copper +205.9%
Contains more Manganese +137.7%
Contains more Selenium +350%
Contains more Phosphorus +35.7%
Contains more Potassium +14.9%
Contains less Sodium -91.3%
Contains more Zinc +20.8%
Equal in Magnesium - 17
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +380%
Contains more Iron +157.1%
Contains more Copper +205.9%
Contains more Manganese +137.7%
Contains more Selenium +350%
Contains more Phosphorus +35.7%
Contains more Potassium +14.9%
Contains less Sodium -91.3%
Contains more Zinc +20.8%
Equal in Magnesium - 17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
6
:
4
Summer squash
Summer squash
Contains more Vitamin A +6710.5%
Contains more Vitamin E +608.3%
Contains more Vitamin C +141.2%
Contains more Vitamin B1 +10.4%
Contains more Vitamin K +27133.3%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B5 +216.3%
Contains more Vitamin B6 +58%
Contains more Folate +123.1%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B3 - 0.487
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +6710.5%
Contains more Vitamin E +608.3%
Contains more Vitamin C +141.2%
Contains more Vitamin B1 +10.4%
Contains more Vitamin K +27133.3%
Contains more Vitamin B2 +102.9%
Contains more Vitamin B5 +216.3%
Contains more Vitamin B6 +58%
Contains more Folate +123.1%
Equal in Vitamin B1 - 0.048
Equal in Vitamin B3 - 0.487

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Summer squash
Summer squash
Contains more Protein +57%
Contains more Fats +122.2%
Contains more Carbs +68.1%
Contains more Other +40.3%
Equal in Water - 94.64
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +57%
Contains more Fats +122.2%
Contains more Carbs +68.1%
Contains more Other +40.3%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +116.9%
Contains less Saturated Fat -15.4%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +87.5%
Contains more Polyunsaturated fat +116.9%
Contains less Saturated Fat -15.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Summer squash Opinion
Net carbs 3.63g 2.25g Kale
Protein 1.9g 1.21g Kale
Fats 0.4g 0.18g Kale
Carbs 5.63g 3.35g Kale
Calories 28kcal 16kcal Kale
Fructose 0.95g Summer squash
Sugar 1.25g 2.2g Kale
Fiber 2g 1.1g Kale
Calcium 72mg 15mg Kale
Iron 0.9mg 0.35mg Kale
Magnesium 18mg 17mg Kale
Phosphorus 28mg 38mg Summer squash
Potassium 228mg 262mg Summer squash
Sodium 23mg 2mg Summer squash
Zinc 0.24mg 0.29mg Summer squash
Copper 0.156mg 0.051mg Kale
Manganese 0.416mg 0.175mg Kale
Selenium 0.9µg 0.2µg Kale
Vitamin A 13621IU 200IU Kale
Vitamin A RAE 681µg 10µg Kale
Vitamin E 0.85mg 0.12mg Kale
Vitamin C 41mg 17mg Kale
Vitamin B1 0.053mg 0.048mg Kale
Vitamin B2 0.07mg 0.142mg Summer squash
Vitamin B3 0.5mg 0.487mg Kale
Vitamin B5 0.049mg 0.155mg Summer squash
Vitamin B6 0.138mg 0.218mg Summer squash
Folate 13µg 29µg Summer squash
Vitamin K 817µg 3µg Kale
Tryptophan 0.023mg 0.011mg Kale
Threonine 0.085mg 0.028mg Kale
Isoleucine 0.114mg 0.042mg Kale
Leucine 0.133mg 0.069mg Kale
Lysine 0.114mg 0.065mg Kale
Methionine 0.018mg 0.017mg Kale
Phenylalanine 0.097mg 0.041mg Kale
Valine 0.104mg 0.053mg Kale
Histidine 0.04mg 0.025mg Kale
Saturated Fat 0.052g 0.044g Summer squash
Monounsaturated Fat 0.03g 0.016g Kale
Polyunsaturated fat 0.193g 0.089g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Kale
Kale vs Marrow-stem Kale
Marrow-stem Kale
Kale
Kale vs Spinach raw
Spinach raw
Kale
Kale vs Chard raw
Chard raw
Summer squash
Summer squash vs Vegetable
Vegetable
Summer squash
Summer squash vs Cucumber
Cucumber
Summer squash
Summer squash vs Eggplant
Eggplant

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
258%
Kale
18%
Summer squash
Minerals Daily Need Coverage Score
22%
Kale
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.008g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.95g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Kale
Kale is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.