Winter squash vs. Kale — In-Depth Nutrition Comparison
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How are Winter squash and Kale different?
- Kale is higher than Winter squash in Vitamin K, Vitamin A, Vitamin C, Manganese, Copper, and Iron.
- Kale covers your daily need of Vitamin K 677% more than Winter squash.
- Winter squash contains 27 times more Choline than Kale. Winter squash contains 10.6mg of Choline, while Kale contains 0.4mg.
Squash, winter, all varieties, cooked, baked, without salt and Kale, cooked, boiled, drained, without salt types were used in this article.
Infographic
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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.
| Contains less SodiumSodium | -95.7% |
| Contains more MagnesiumMagnesium | +38.5% |
| Contains more CalciumCalcium | +227.3% |
| Contains more IronIron | +104.5% |
| Contains more CopperCopper | +90.2% |
| Contains more PhosphorusPhosphorus | +47.4% |
| Contains more ManganeseManganese | +122.5% |
| Contains more SeleniumSelenium | +125% |
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.
| Contains more Vitamin B5Vitamin B5 | +377.6% |
| Contains more Vitamin B6Vitamin B6 | +16.7% |
| Contains more FolateFolate | +53.8% |
| Contains more CholineCholine | +2550% |
| Contains more Vitamin CVitamin C | +327.1% |
| Contains more Vitamin AVitamin A | +160.8% |
| Contains more Vitamin EVitamin E | +608.3% |
| Contains more Vitamin B1Vitamin B1 | +231.3% |
| Contains more Vitamin KVitamin K | +18468.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.89 g
Fats:
0.35 g
Carbs:
8.85 g
Water:
89.21 g
Other:
0.7 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
| Contains more CarbsCarbs | +57.2% |
| Contains more ProteinProtein | +113.5% |
| Contains more FatsFats | +14.3% |
| Contains more OtherOther | +24.3% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.072 g
Monounsaturated Fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.147 g
Saturated Fat:
Sat. Fat
0.052 g
Monounsaturated Fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
| Contains less Sat. FatSaturated Fat | -27.8% |
| Contains more Mono. FatMonounsaturated Fat | +15.4% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 37kcal | 28kcal |
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| Protein | 0.89g | 1.9g |
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| Fats | 0.35g | 0.4g |
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| Vitamin C | 9.6mg | 41mg |
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| Net carbs | 6.05g | 3.63g |
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| Carbs | 8.85g | 5.63g |
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| Magnesium | 13mg | 18mg |
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| Calcium | 22mg | 72mg |
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| Potassium | 241mg | 228mg |
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| Iron | 0.44mg | 0.9mg |
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| Sugar | 3.3g | 1.25g |
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| Fiber | 2.8g | 2g |
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| Copper | 0.082mg | 0.156mg |
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| Zinc | 0.22mg | 0.24mg |
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| Phosphorus | 19mg | 28mg |
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| Sodium | 1mg | 23mg |
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| Vitamin A | 5223IU | 13621IU |
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| Vitamin A | 261µg | 681µg |
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| Vitamin E | 0.12mg | 0.85mg |
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| Manganese | 0.187mg | 0.416mg |
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| Selenium | 0.4µg | 0.9µg |
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| Vitamin B1 | 0.016mg | 0.053mg |
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| Vitamin B2 | 0.067mg | 0.07mg |
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| Vitamin B3 | 0.495mg | 0.5mg |
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| Vitamin B5 | 0.234mg | 0.049mg |
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| Vitamin B6 | 0.161mg | 0.138mg |
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| Vitamin K | 4.4µg | 817µg |
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| Folate | 20µg | 13µg |
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| Choline | 10.6mg | 0.4mg |
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| Saturated Fat | 0.072g | 0.052g |
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| Monounsaturated Fat | 0.026g | 0.03g |
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| Polyunsaturated fat | 0.147g | 0.193g |
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| Tryptophan | 0.013mg | 0.023mg |
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| Threonine | 0.027mg | 0.085mg |
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| Isoleucine | 0.035mg | 0.114mg |
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| Leucine | 0.05mg | 0.133mg |
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| Lysine | 0.033mg | 0.114mg |
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| Methionine | 0.011mg | 0.018mg |
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| Phenylalanine | 0.035mg | 0.097mg |
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| Valine | 0.038mg | 0.104mg |
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| Histidine | 0.017mg | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
238%
Minerals Daily Need Coverage Score
12%
22%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 22mg)
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 13)
Which food is richer in minerals?
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.