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  6. Winter squash vs. Kale

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 RAE, 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

Winter squash vs 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.
Winter squash
Winter squash
2
:
8
Kale
Kale
Contains less Sodium -95.7%
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%
Equal in Potassium - 228
Equal in Zinc - 0.24
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains less Sodium -95.7%
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%
Equal in Potassium - 228
Equal in Zinc - 0.24

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.
Winter squash
Winter squash
3
:
7
Kale
Kale
Contains more Vitamin B5 +377.6%
Contains more Vitamin B6 +16.7%
Contains more Folate +53.8%
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%
Equal in Vitamin B2 - 0.07
Equal in Vitamin B3 - 0.5
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%
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%
Contains more Vitamin B5 +377.6%
Contains more Vitamin B6 +16.7%
Contains more Folate +53.8%
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%
Equal in Vitamin B2 - 0.07
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
0
:
3
Kale
Kale
Contains less Saturated Fat -27.8%
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +31.3%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 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.
Winter squash Kale
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 Winter squash Kale Opinion
Net carbs 6.05g 3.63g Winter squash
Protein 0.89g 1.9g Kale
Fats 0.35g 0.4g Kale
Carbs 8.85g 5.63g Winter squash
Calories 37kcal 28kcal Winter squash
Sugar 3.3g 1.25g Kale
Fiber 2.8g 2g Winter squash
Calcium 22mg 72mg Kale
Iron 0.44mg 0.9mg Kale
Magnesium 13mg 18mg Kale
Phosphorus 19mg 28mg Kale
Potassium 241mg 228mg Winter squash
Sodium 1mg 23mg Winter squash
Zinc 0.22mg 0.24mg Kale
Copper 0.082mg 0.156mg Kale
Manganese 0.187mg 0.416mg Kale
Selenium 0.4µg 0.9µg Kale
Vitamin A 5223IU 13621IU Kale
Vitamin A RAE 261µg 681µg Kale
Vitamin E 0.12mg 0.85mg Kale
Vitamin C 9.6mg 41mg Kale
Vitamin B1 0.016mg 0.053mg Kale
Vitamin B2 0.067mg 0.07mg Kale
Vitamin B3 0.495mg 0.5mg Kale
Vitamin B5 0.234mg 0.049mg Winter squash
Vitamin B6 0.161mg 0.138mg Winter squash
Folate 20µg 13µg Winter squash
Vitamin K 4.4µg 817µg Kale
Tryptophan 0.013mg 0.023mg Kale
Threonine 0.027mg 0.085mg Kale
Isoleucine 0.035mg 0.114mg Kale
Leucine 0.05mg 0.133mg Kale
Lysine 0.033mg 0.114mg Kale
Methionine 0.011mg 0.018mg Kale
Phenylalanine 0.035mg 0.097mg Kale
Valine 0.038mg 0.104mg Kale
Histidine 0.017mg 0.04mg Kale
Saturated Fat 0.072g 0.052g Kale
Monounsaturated Fat 0.026g 0.03g Kale
Polyunsaturated fat 0.147g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Kale
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
38%
Winter squash
258%
Kale
Minerals Daily Need Coverage Score
12%
Winter squash
22%
Kale

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.