Kale (Raw)vsSquash Winter (Raw)
Kale (Raw) has 35 calories and 2.9g protein per 100g. Squash Winter (Raw) has 45 calories and 1.0g protein per 100g Kale (Raw) has more protein, Kale (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kale (Raw) vs Squash Winter (Raw)
Go with Kale (Raw) at just 35 kcal per 100g — 22% 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) has only 4.4g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Kale Raw | Squash Winter Butternut | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 35kcal2% | 45kcal2% | <0.1kcal |
| Protein | 2.9g6% | 1.0g2% | +1.9g |
| Total Fat | 1.5g2% | 0.10g0% | +1.4g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 4.4g2% | 12g4% | <0.1g |
| Dietary Fiber | 4.1g15% | 2.0g7% | +2.1g |
| Sugars | — | 2.2g | — |
| ✨Vitamins | |||
| Vitamin A | 241mcg27% | 532mcg59% | <0.1mcg |
| Vitamin C | 93mg104% | 21mg23% | +72mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | 0.66mg4% | 1.4mg10% | <0.1mg |
| Vitamin K | 390mcg325% | 1.1mcg1% | +389mcg |
| Vitamin B6 | 0.15mg9% | 0.15mg9% | <0.1mg |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | 62mcg16% | 27mcg7% | +35mcg |
| Thiamin (B1) | 0.11mg9% | 0.10mg8% | +<0.1mg |
| Riboflavin (B2) | 0.35mg27% | <0.1mg2% | +0.33mg |
| Niacin (B3) | 1.2mg7% | 1.2mg8% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 53mg2% | 4.0mg0% | +49mg |
| Calcium | 254mg20% | 48mg4% | +206mg |
| Iron | 1.6mg9% | 0.70mg4% | +0.90mg |
| Potassium | 348mg7% | 352mg7% | <0.1mg |
| Phosphorus | 55mg4% | 33mg3% | +22mg |
| Magnesium | 33mg8% | 34mg8% | <0.1mg |
| Zinc | 0.39mg4% | 0.15mg1% | +0.24mg |
| Copper | <0.1mg6% | <0.1mg8% | <0.1mg |
| Manganese | 0.92mg40% | 0.20mg9% | +0.72mg |
| Selenium | — | 0.50mcg1% | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is moderately lower in calories than Squash Winter (Raw), containing 35 kcal compared to 45 kcal per 100g (29% fewer calories).
Protein: Kale (Raw) provides more protein with 2.92g versus 1g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Squash Winter (Raw) is the leaner option with 0.1g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Kale (Raw): 390mcg vs 1.1mcg), Riboflavin (B2) (Kale (Raw): 0.347mg vs 0.02mg), Vitamin C (Kale (Raw): 93.4mg vs 21mg).
Key Minerals: Notable mineral differences include Sodium (Kale (Raw): 53mg vs 4mg), Calcium (Kale (Raw): 254mg vs 48mg), Manganese (Kale (Raw): 0.92mg vs 0.202mg).
Diet Suitability: Kale (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Kale (Raw) or Squash Winter (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 1g for Squash Winter (Raw).
- Which is lower in calories, Kale (Raw) or Squash Winter (Raw)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 45 kcal.
- Is Kale (Raw) or Squash Winter (Raw) healthier?
- It depends on your goals. Kale (Raw) has 35 calories and 2.92g protein per 100g, while Squash Winter (Raw) has 45 calories and 1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Kale (Raw) or Squash Winter (Raw)?
- Squash Winter (Raw) is leaner with 0.1g of fat per 100g compared to 1.49g.
- Which has more fiber, Kale (Raw) or Squash Winter (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2g.