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  6. Marrow-stem Kale vs. Summer squash

Marrow-stem Kale vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between marrow-stem Kale and summer squash

  • Marrow-stem Kale has more vitamin K, vitamin A, folate, calcium, manganese, vitamin C, vitamin E, and fiber than summer squash.
  • Marrow-stem Kale's daily need coverage for vitamin K is 362% more.
  • Marrow-stem Kale contains 25 times more vitamin A than summer squash. Marrow-stem Kale contains 5019IU of vitamin A, while summer squash contains 200IU.
  • Marrow-stem Kale has a higher glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Collards, raw and Squash, summer, all varieties, raw.

Infographic

Marrow-stem 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +1446.7%
Contains more IronIron +34.3%
Contains more ManganeseManganese +276%
Contains more SeleniumSelenium +550%
Contains more PotassiumPotassium +23%
Contains more CopperCopper +10.9%
Contains more ZincZinc +38.1%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -88.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +107.6%
Contains more Vitamin AVitamin A +2410%
Contains more Vitamin EVitamin E +1783.3%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B3Vitamin B3 +52.4%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin KVitamin K +14470%
Contains more FolateFolate +344.8%
Contains more CholineCholine +246.3%
Contains more Vitamin B6Vitamin B6 +32.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.142mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Summer squash DV% diff.
Vitamin K 437.1µg 3µg 362%
Vitamin A 251µg 10µg 27%
Folate 129µg 29µg 25%
Calcium 232mg 15mg 22%
Manganese 0.658mg 0.175mg 21%
Vitamin C 35.3mg 17mg 20%
Vitamin E 2.26mg 0.12mg 14%
Fiber 4g 1.1g 12%
Vitamin B6 0.165mg 0.218mg 4%
Protein 3.02g 1.21g 4%
Choline 23.2mg 6.7mg 3%
Phosphorus 25mg 38mg 2%
Selenium 1.3µg 0.2µg 2%
Vitamin B3 0.742mg 0.487mg 2%
Vitamin B5 0.267mg 0.155mg 2%
Iron 0.47mg 0.35mg 2%
Magnesium 27mg 17mg 2%
Vitamin B2 0.13mg 0.142mg 1%
Polyunsaturated fat 0.201g 0.089g 1%
Calories 32kcal 16kcal 1%
Vitamin B1 0.054mg 0.048mg 1%
Sodium 17mg 2mg 1%
Carbs 5.42g 3.35g 1%
Zinc 0.21mg 0.29mg 1%
Fats 0.61g 0.18g 1%
Fructose 0.95g 1%
Potassium 213mg 262mg 1%
Copper 0.046mg 0.051mg 1%
Net carbs 1.42g 2.25g N/A
Sugar 0.46g 2.2g N/A
Saturated fat 0.055g 0.044g 0%
Monounsaturated fat 0.03g 0.016g 0%
Tryptophan 0.031mg 0.011mg 0%
Threonine 0.086mg 0.028mg 0%
Isoleucine 0.1mg 0.042mg 0%
Leucine 0.151mg 0.069mg 0%
Lysine 0.117mg 0.065mg 0%
Methionine 0.033mg 0.017mg 0%
Phenylalanine 0.087mg 0.041mg 0%
Valine 0.12mg 0.053mg 0%
Histidine 0.047mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +149.6%
Contains more FatsFats +238.9%
Contains more CarbsCarbs +61.8%
Contains more OtherOther +114.5%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +87.5%
Contains more Poly. FatPolyunsaturated fat +125.8%
Contains less Sat. FatSaturated fat -20%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.