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  6. Kale vs. Winter squash

Kale vs. Winter squash — In-Depth Nutrition Comparison

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How are Kale and Winter squash different?

  • Kale is higher than Winter squash in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Copper, and Iron.
  • Kale covers your daily need of Vitamin K 677% more than Winter squash.
  • Kale contains 7 times more Vitamin E than Winter squash. Kale contains 0.85mg of Vitamin E , while Winter squash contains 0.12mg.

Kale, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt types were used in this article.

Infographic

Kale vs Winter 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
8
:
2
Winter squash
Winter squash
Contains more Calcium +227.3%
Contains more Iron +104.5%
Contains more Magnesium +38.5%
Contains more Phosphorus +47.4%
Contains more Copper +90.2%
Contains more Manganese +122.5%
Contains more Selenium +125%
Contains less Sodium -95.7%
Equal in Potassium - 241
Equal in Zinc - 0.22
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +227.3%
Contains more Iron +104.5%
Contains more Magnesium +38.5%
Contains more Phosphorus +47.4%
Contains more Copper +90.2%
Contains more Manganese +122.5%
Contains more Selenium +125%
Contains less Sodium -95.7%
Equal in Potassium - 241
Equal in Zinc - 0.22

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
7
:
3
Winter squash
Winter squash
Contains more Vitamin A +160.8%
Contains more Vitamin E +608.3%
Contains more Vitamin C +327.1%
Contains more Vitamin B1 +231.3%
Contains more Vitamin K +18468.2%
Contains more Vitamin B5 +377.6%
Contains more Vitamin B6 +16.7%
Contains more Folate +53.8%
Equal in Vitamin B2 - 0.067
Equal in Vitamin B3 - 0.495
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin A +160.8%
Contains more Vitamin E +608.3%
Contains more Vitamin C +327.1%
Contains more Vitamin B1 +231.3%
Contains more Vitamin K +18468.2%
Contains more Vitamin B5 +377.6%
Contains more Vitamin B6 +16.7%
Contains more Folate +53.8%
Equal in Vitamin B2 - 0.067
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
4
:
1
Winter squash
Winter squash
Contains more Protein +113.5%
Contains more Fats +14.3%
Contains more Other +24.3%
Contains more Carbs +57.2%
Equal in Water - 89.21
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +113.5%
Contains more Fats +14.3%
Contains more Other +24.3%
Contains more Carbs +57.2%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
3
:
0
Winter squash
Winter squash
Contains less Saturated Fat -27.8%
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +31.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -27.8%
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +31.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Winter squash Opinion
Net carbs 3.63g 6.05g Winter squash
Protein 1.9g 0.89g Kale
Fats 0.4g 0.35g Kale
Carbs 5.63g 8.85g Winter squash
Calories 28kcal 37kcal Winter squash
Sugar 1.25g 3.3g Kale
Fiber 2g 2.8g Winter squash
Calcium 72mg 22mg Kale
Iron 0.9mg 0.44mg Kale
Magnesium 18mg 13mg Kale
Phosphorus 28mg 19mg Kale
Potassium 228mg 241mg Winter squash
Sodium 23mg 1mg Winter squash
Zinc 0.24mg 0.22mg Kale
Copper 0.156mg 0.082mg Kale
Manganese 0.416mg 0.187mg Kale
Selenium 0.9µg 0.4µg Kale
Vitamin A 13621IU 5223IU Kale
Vitamin A RAE 681µg 261µg Kale
Vitamin E 0.85mg 0.12mg Kale
Vitamin C 41mg 9.6mg Kale
Vitamin B1 0.053mg 0.016mg Kale
Vitamin B2 0.07mg 0.067mg Kale
Vitamin B3 0.5mg 0.495mg Kale
Vitamin B5 0.049mg 0.234mg Winter squash
Vitamin B6 0.138mg 0.161mg Winter squash
Folate 13µg 20µg Winter squash
Vitamin K 817µg 4.4µg Kale
Tryptophan 0.023mg 0.013mg Kale
Threonine 0.085mg 0.027mg Kale
Isoleucine 0.114mg 0.035mg Kale
Leucine 0.133mg 0.05mg Kale
Lysine 0.114mg 0.033mg Kale
Methionine 0.018mg 0.011mg Kale
Phenylalanine 0.097mg 0.035mg Kale
Valine 0.104mg 0.038mg Kale
Histidine 0.04mg 0.017mg Kale
Saturated Fat 0.052g 0.072g Kale
Monounsaturated Fat 0.03g 0.026g Kale
Polyunsaturated fat 0.193g 0.147g Kale

Which food is preferable for your diet?

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

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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
38%
Winter squash
Minerals Daily Need Coverage Score
22%
Kale
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 22mg)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.02g)
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 is richer in vitamins?
Kale
Kale is relatively richer in vitamins
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 ($)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.