Kale vs Squash Summer
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Kale has more protein per 100 calories: 8.17 g against 5.85 g.
- Squash Summer is lighter per 100 g: 18.7 kcal against 36 kcal.
- Kale leads in 30 micronutrients, including Vitamin A, Riboflavin (B2), Folate.
- Squash Summer leads in 12 micronutrients, including Thiamin (B1), Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Kale | Squash Summer |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.17 g | 5.85 g |
| Carbs | 14.7 g | 20.7 g |
| Fat | 3.36 g | 1.39 g |
| Vitamins | ||
| Vitamin A | 406 µg | 130 µg |
| Thiamin (B1) | 0.175 mg | 0.225 mg |
| Riboflavin (B2) | 0.389 mg | 0.182 mg |
| Niacin (B3) | 1.27 mg | 2.52 mg |
| Pantothenic Acid (B5) | 0.472 mg | 1.07 mg |
| Vitamin B6 | 0.175 mg | 0.402 mg |
| Folate | 181 µg | 101 µg |
| Choline | 1.25 mg | 45.1 mg |
| Vitamin C | 49.4 mg | 45.8 mg |
| Vitamin E | 4.47 mg | 0.686 mg |
| Vitamin K | 1,161 µg | 22.5 µg |
| Minerals | ||
| Calcium | 417 mg | 106 mg |
| Iron | 2.33 mg | 2.17 mg |
| Magnesium | 69.4 mg | 105 mg |
| Phosphorus | 117 mg | 178 mg |
| Potassium | 400 mg | 1,089 mg |
| Sodium | 44.4 mg | 12.5 mg |
| Zinc | 0.75 mg | 1.54 mg |
| Copper | 0.186 mg | 0.38 mg |
| Manganese | 1.51 mg | 1.04 mg |
| Selenium | 2.64 µg | 1.16 µg |
| Carbohydrates | ||
| Fiber | 8.75 g | 7.23 g |
| Sugar | 3.36 g | 11 g |
| Fructose | 1.17 g | 7.02 g |
| Fats | ||
| Polyunsaturated Fat | 1.75 g | 0.557 g |
| Monounsaturated Fat | 0.269 g | 0.102 g |
| Saturated Fat | 0.461 g | 0.268 g |
| Omega-6 (Linoleic Acid) | 0.756 g | 0.209 g |
| Amino Acids | ||
| Histidine | 0.478 g | 0.118 g |
| Isoleucine | 0.489 g | 0.193 g |
| Leucine | 0.569 g | 0.311 g |
| Lysine | 0.489 g | 0.295 g |
| Methionine | 0.081 g | 0.075 g |
| Cystine | 0.108 g | 0.059 g |
| Phenylalanine | 0.417 g | 0.182 g |
| Tyrosine | 0.289 g | 0.139 g |
| Threonine | 0.364 g | 0.129 g |
| Tryptophan | 0.097 g | 0.048 g |
| Valine | 0.444 g | 0.241 g |
| Arginine | 0.453 g | 0.225 g |
| Alanine | 0.411 g | 0.279 g |
| Serine | 0.731 g | 0.648 g |
| Proline | 0.922 g | 0.568 g |
| Glycine | 0.392 g | 0.198 g |
| Aspartic Acid | 0.483 g | 0.166 g |
| Glutamic Acid | 0.344 g | 0.214 g |
Per 100 grams
| Nutrient | Kale | Squash Summer |
|---|---|---|
| Calories | 36 kcal | 18.7 kcal |
| Protein | 2.94 g | 1.09 g |
| Carbs | 5.3 g | 3.87 g |
| Fat | 1.21 g | 0.26 g |
| Vitamins | ||
| Vitamin A | 146 µg | 24.3 µg |
| Thiamin (B1) | 0.063 mg | 0.042 mg |
| Riboflavin (B2) | 0.14 mg | 0.034 mg |
| Niacin (B3) | 0.457 mg | 0.47 mg |
| Pantothenic Acid (B5) | 0.17 mg | 0.199 mg |
| Vitamin B6 | 0.063 mg | 0.075 mg |
| Folate | 65 µg | 18.8 µg |
| Choline | 0.45 mg | 8.42 mg |
| Vitamin C | 17.8 mg | 8.55 mg |
| Vitamin E | 1.61 mg | 0.128 mg |
| Vitamin K | 418 µg | 4.2 µg |
| Minerals | ||
| Calcium | 150 mg | 19.8 mg |
| Iron | 0.84 mg | 0.405 mg |
| Magnesium | 25 mg | 19.7 mg |
| Phosphorus | 42 mg | 33.2 mg |
| Potassium | 144 mg | 203 mg |
| Sodium | 16 mg | 2.33 mg |
| Zinc | 0.27 mg | 0.287 mg |
| Copper | 0.067 mg | 0.071 mg |
| Manganese | 0.542 mg | 0.194 mg |
| Selenium | 0.95 µg | 0.217 µg |
| Carbohydrates | ||
| Fiber | 3.15 g | 1.35 g |
| Sugar | 1.21 g | 2.05 g |
| Fructose | 0.42 g | 1.31 g |
| Fats | ||
| Polyunsaturated Fat | 0.629 g | 0.104 g |
| Monounsaturated Fat | 0.097 g | 0.019 g |
| Saturated Fat | 0.166 g | 0.05 g |
| Omega-6 (Linoleic Acid) | 0.272 g | 0.039 g |
| Amino Acids | ||
| Histidine | 0.172 g | 0.022 g |
| Isoleucine | 0.176 g | 0.036 g |
| Leucine | 0.205 g | 0.058 g |
| Lysine | 0.176 g | 0.055 g |
| Methionine | 0.029 g | 0.014 g |
| Cystine | 0.039 g | 0.011 g |
| Phenylalanine | 0.15 g | 0.034 g |
| Tyrosine | 0.104 g | 0.026 g |
| Threonine | 0.131 g | 0.024 g |
| Tryptophan | 0.035 g | 0.009 g |
| Valine | 0.16 g | 0.045 g |
| Arginine | 0.163 g | 0.042 g |
| Alanine | 0.148 g | 0.052 g |
| Serine | 0.263 g | 0.121 g |
| Proline | 0.332 g | 0.106 g |
| Glycine | 0.141 g | 0.037 g |
| Aspartic Acid | 0.174 g | 0.031 g |
| Glutamic Acid | 0.124 g | 0.04 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Kale and Squash Summer, including preparation variants and research-cited compound levels, or compare any two foods.