Kale vs Squash
Nutrition comparison per 100 g serving
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Kale wins in 18 out of 29 nutrient categories
Kale: 18
vs
Squash: 8
(3 ties)
Overview
Vitamins
| Vitamin | Kale | Squash | Winner |
|---|---|---|---|
| Choline, total | 0.5 MG | 7.9 MG | |
| Folate, total | 65 UG | 23 UG | |
| Niacin | 0.5 MG | 0.5 MG | |
| Pantothenic acid | 0.2 MG | 0.3 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 146 UG | 56 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 17.8 MG | 11.6 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1.6 MG | 0.1 MG | |
| Vitamin K (phylloquinone) | 418.5 UG | 4.4 UG |
Minerals
| Mineral | Kale | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 150 MG | 22 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 0.8 MG | 0.4 MG | |
| Magnesium, Mg | 25 MG | 16 MG | |
| Manganese, Mn | 0.5 MG | 0.2 MG | |
| Phosphorus, P | 42 MG | 29 MG | |
| Potassium, K | 144 MG | 177 MG | |
| Selenium, Se | 1 UG | 0.2 UG | |
| Sodium, Na | 252 MG | 237 MG | |
| Zinc, Zn | 0.3 MG | 0.2 MG |