Which is healthier, Butternut Squash or Kale?

Kale wins in 6 out of 10 nutritional categories. Butternut Squash has 45 calories and 1g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Butternut Squash vs Kale?

Butternut Squash contains 45 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Butternut Squash or Kale?

Kale has more protein with 4.3g per 100g compared to 1g.

Butternut Squash vs Kale

Nutrition Comparison per 100g

Butternut Squash 4

6 Kale

Vegetables vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Butternut Squash	Kale	Better
Calories	45kcal	49kcal	Butternut Squash
Protein	1g	4.3g	Kale
Total Fat	0.1g	0.9g	Butternut Squash
Carbohydrates	11.7g	8.8g	Butternut Squash
Fiber	2g	3.6g	Kale
Sugar	2.2g	2.3g	Butternut Squash
Vitamin C	21mg	120mg	Kale
Calcium	48mg	150mg	Kale
Iron	0.7mg	1.5mg	Kale
Potassium	352mg	491mg	Kale

Macronutrient Breakdown

Butternut Squash

Protein: 1g Fat: 0.1g Carbs: 11.7g

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Butternut Squash vs Kale — Key Takeaway

For protein, Kale leads with 4.3g per 100g. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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