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  6. Summer squash vs. Marrow-stem Kale

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

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Important differences between summer squash and marrow-stem Kale

  • 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 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 Squash, summer, all varieties, raw and Collards, raw.

Infographic

Summer squash vs Marrow-stem Kale 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
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%
Contains more PotassiumPotassium +23%
Contains more ZincZinc +38.1%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +58.8%
Contains more CalciumCalcium +1446.7%
Contains more IronIron +34.3%
Contains more ManganeseManganese +276%
Contains more SeleniumSelenium +550%
~equal in Copper ~0.046mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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%
Contains more Vitamin B6Vitamin B6 +32.1%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.