Kale (Raw)vsSquash Summer (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Squash Summer (Raw) has 17 calories and 1.2g protein per 100g Kale (Raw) has more protein, Squash Summer (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Squash Summer (Raw)
Go with Squash Summer (Raw) at just 17 kcal per 100g — 51% fewer calories.
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
Kale (Raw) has both iron (1.6mg) and vitamin C (93.4mg) — vitamin C can boost iron absorption by up to 6x.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
Kale (Raw) edges ahead overall with more fiber, more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kale Raw | Squash Summer Zucchini Includes Skin Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 17kcal1% | +18kcal |
| Protein | 2.9g6% | 1.2g2% | +1.7g |
| Total Fat | 1.5g2% | 0.32g0% | +1.2g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 3.1g1% | +1.3g |
| Dietary Fiber | 4.1g15% | 1.0g4% | +3.1g |
| Sugars | — | 2.5g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 10mcg1% | +231mcg |
| Vitamin C | 93mg104% | 18mg20% | +76mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | 0.12mg1% | +0.54mg |
| Vitamin K | 390mcg325% | 4.3mcg4% | +386mcg |
| Vitamin B6 | 0.15mg9% | 0.16mg10% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 24mcg6% | +38mcg |
| Thiamin (B1) | 0.11mg9% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg7% | +0.25mg |
| Niacin (B3) | 1.2mg7% | 0.45mg3% | +0.73mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 8.0mg0% | +45mg |
| Calcium | 254mg20% | 16mg1% | +238mg |
| Iron | 1.6mg9% | 0.37mg2% | +1.2mg |
| Potassium | 348mg7% | 261mg6% | +87mg |
| Phosphorus | 55mg4% | 38mg3% | +17mg |
| Magnesium | 33mg8% | 18mg4% | +15mg |
| Zinc | 0.39mg4% | 0.32mg3% | +<0.1mg |
| Copper | <0.1mg6% | <0.1mg6% | — |
| Manganese | 0.92mg40% | 0.18mg8% | +0.74mg |
| Selenium | — | 0.20mcg0% | — |
🔬Nutritional Analysis
Calories: Squash Summer (Raw) is significantly lower in calories at just 17 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 106% fewer calories, making Squash Summer (Raw) the better choice for calorie-conscious diets.
Protein: Kale (Raw) provides more protein with 2.92g versus 1.21g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Squash Summer (Raw) is the leaner option with 0.32g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kale (Raw): 390mcg vs 4.3mcg), Vitamin A (Kale (Raw): 241mcg vs 10mcg), Vitamin E (Kale (Raw): 0.66mg vs 0.12mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 16mg), Sodium (Kale (Raw): 53mg vs 8mg), Manganese (Kale (Raw): 0.92mg vs 0.177mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Kale
More with Squash Summer
❓Frequently Asked Questions
- Which has more protein, Kale (Raw) or Squash Summer (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 1.21g for Squash Summer (Raw).
- Which is lower in calories, Kale (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is lower in calories with 17 kcal per 100g versus 35 kcal.
- Is Kale (Raw) or Squash Summer (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Squash Summer (Raw) has 17 calories and 1.21g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Squash Summer (Raw)?
- Squash Summer (Raw) is leaner with 0.32g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Squash Summer (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 1g.