Kale vs Squash
Nutrition comparison per 100 g serving
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It's a tie, both foods score equally across 29 nutrient categories
Kale: 13
vs
Squash: 13
(3 ties)
Overview
Vitamins
| Vitamin | Kale | Squash | Winner |
|---|---|---|---|
| Choline, total | 0.4 MG | 0 MG | |
| Folate, total | 17 UG | 20 UG | |
| Niacin | 0.7 MG | 0.7 MG | |
| Pantothenic acid | 0.1 MG | 0.4 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 206 UG | 25 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 39.3 MG | 34.1 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 0 MG | |
| Vitamin K (phylloquinone) | 333.6 UG | 0 UG |
Minerals
| Mineral | Kale | Squash | Winner |
|---|---|---|---|
| Calcium, Ca | 136 MG | 21 MG | |
| Copper, Cu | 0.0 MG | 0.1 MG | |
| Iron, Fe | 0.9 MG | 0.8 MG | |
| Magnesium, Mg | 18 MG | 33 MG | |
| Manganese, Mn | 0.4 MG | 0.2 MG | |
| Phosphorus, P | 29 MG | 93 MG | |
| Potassium, K | 333 MG | 459 MG | |
| Selenium, Se | 0.9 UG | 0.3 UG | |
| Sodium, Na | 15 MG | 3 MG | |
| Zinc, Zn | 0.2 MG | 0.8 MG |