Kale vs Squash Winter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
Per 100 calories
| Nutrient | Kale | Squash Winter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 8.17 g | 2.88 g |
| Carbs | 14.7 g | 24.4 g |
| Fat | 3.36 g | 0.695 g |
| Vitamins | ||
| Vitamin A | 406 µg | 562 µg |
| Thiamin (B1) | 0.175 mg | 0.174 mg |
| Riboflavin (B2) | 0.389 mg | 0.079 mg |
| Niacin (B3) | 1.27 mg | 1.77 mg |
| Pantothenic Acid (B5) | 0.472 mg | 0.905 mg |
| Vitamin B6 | 0.175 mg | 0.357 mg |
| Folate | 181 µg | 39 µg |
| Choline | 1.25 mg | 26 mg |
| Vitamin C | 49.4 mg | 23.1 mg |
| Vitamin E | 4.47 mg | 1.03 mg |
| Vitamin K | 1,161 µg | 4.64 µg |
| Minerals | ||
| Calcium | 417 mg | 69 mg |
| Iron | 2.33 mg | 1.32 mg |
| Magnesium | 69.4 mg | 56.2 mg |
| Phosphorus | 117 mg | 61 mg |
| Potassium | 400 mg | 684 mg |
| Sodium | 44.4 mg | 16.7 mg |
| Zinc | 0.75 mg | 0.414 mg |
| Copper | 0.186 mg | 0.15 mg |
| Manganese | 1.51 mg | 0.419 mg |
| Selenium | 2.64 µg | 1.19 µg |
| Carbohydrates | ||
| Fiber | 8.75 g | 7.95 g |
| Sugar | 3.36 g | 7.56 g |
| Fructose | 1.17 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.75 g | 0.3 g |
| Monounsaturated Fat | 0.269 g | 0.052 g |
| Saturated Fat | 0.461 g | 0.148 g |
| Omega-6 (Linoleic Acid) | 0.756 g | 0.112 g |
| Amino Acids | ||
| Histidine | 0.478 g | 0.045 g |
| Isoleucine | 0.489 g | 0.093 g |
| Leucine | 0.569 g | 0.136 g |
| Lysine | 0.489 g | 0.088 g |
| Methionine | 0.081 g | 0.029 g |
| Cystine | 0.108 g | 0.021 g |
| Phenylalanine | 0.417 g | 0.093 g |
| Tyrosine | 0.289 g | 0.081 g |
| Threonine | 0.364 g | 0.071 g |
| Tryptophan | 0.097 g | 0.033 g |
| Valine | 0.444 g | 0.102 g |
| Arginine | 0.453 g | 0.131 g |
| Alanine | 0.411 g | 0.1 g |
| Serine | 0.731 g | 0.255 g |
| Proline | 0.922 g | 0.414 g |
| Glycine | 0.392 g | 0.088 g |
| Aspartic Acid | 0.483 g | 0.086 g |
| Glutamic Acid | 0.344 g | 0.093 g |
Per 100 grams
| Nutrient | Kale | Squash Winter |
|---|---|---|
| Calories | 36 kcal | 42 kcal |
| Protein | 2.94 g | 1.21 g |
| Carbs | 5.3 g | 10.2 g |
| Fat | 1.21 g | 0.292 g |
| Vitamins | ||
| Vitamin A | 146 µg | 236 µg |
| Thiamin (B1) | 0.063 mg | 0.073 mg |
| Riboflavin (B2) | 0.14 mg | 0.033 mg |
| Niacin (B3) | 0.457 mg | 0.743 mg |
| Pantothenic Acid (B5) | 0.17 mg | 0.38 mg |
| Vitamin B6 | 0.063 mg | 0.15 mg |
| Folate | 65 µg | 16.4 µg |
| Choline | 0.45 mg | 10.9 mg |
| Vitamin C | 17.8 mg | 9.7 mg |
| Vitamin E | 1.61 mg | 0.433 mg |
| Vitamin K | 418 µg | 1.95 µg |
| Minerals | ||
| Calcium | 150 mg | 29 mg |
| Iron | 0.84 mg | 0.556 mg |
| Magnesium | 25 mg | 23.6 mg |
| Phosphorus | 42 mg | 25.6 mg |
| Potassium | 144 mg | 287 mg |
| Sodium | 16 mg | 7 mg |
| Zinc | 0.27 mg | 0.174 mg |
| Copper | 0.067 mg | 0.063 mg |
| Manganese | 0.542 mg | 0.176 mg |
| Selenium | 0.95 µg | 0.5 µg |
| Carbohydrates | ||
| Fiber | 3.15 g | 3.34 g |
| Sugar | 1.21 g | 3.18 g |
| Fructose | 0.42 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0.629 g | 0.126 g |
| Monounsaturated Fat | 0.097 g | 0.022 g |
| Saturated Fat | 0.166 g | 0.062 g |
| Omega-6 (Linoleic Acid) | 0.272 g | 0.047 g |
| Amino Acids | ||
| Histidine | 0.172 g | 0.019 g |
| Isoleucine | 0.176 g | 0.039 g |
| Leucine | 0.205 g | 0.057 g |
| Lysine | 0.176 g | 0.037 g |
| Methionine | 0.029 g | 0.012 g |
| Cystine | 0.039 g | 0.009 g |
| Phenylalanine | 0.15 g | 0.039 g |
| Tyrosine | 0.104 g | 0.034 g |
| Threonine | 0.131 g | 0.03 g |
| Tryptophan | 0.035 g | 0.014 g |
| Valine | 0.16 g | 0.043 g |
| Arginine | 0.163 g | 0.055 g |
| Alanine | 0.148 g | 0.042 g |
| Serine | 0.263 g | 0.107 g |
| Proline | 0.332 g | 0.174 g |
| Glycine | 0.141 g | 0.037 g |
| Aspartic Acid | 0.174 g | 0.036 g |
| Glutamic Acid | 0.124 g | 0.039 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Kale and Squash Winter, including preparation variants and research-cited compound levels, or compare any two foods.