Butternut squash vs Kale: Which Has More Calories?
Per 100 g, Butternut squash has 45 kcal and Kale has 49 kcal, so Butternut squash has 8% fewer calories.
Kale has more protein (4.28 g vs 1 g). Kale has more fiber (3.6 g vs 2 g). Butternut squash has more carbohydrates (11.7 g vs 8.75 g). Relative to calories, Kale is the better protein source (8.73 g vs 2.22 g of protein per 100 kcal).
Nutrition Facts
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Amount Per Serving:
Butternut Squash vs Kale 100g Compare
| per 100g | Butternut squash | Kale |
|---|---|---|
| Calories | 45 | 49 |
| Carbohydrates | 11.69 g | 8.75 g |
| Fat | 0.1 g | 0.93 g |
| Dietary fiber | 2 g | 3.6 g |
| Protein | 1 g | 4.28 g |
| Calcium | 48 mg | 150 mg |
| Iron | 0.7 mg | 1.47 mg |
| Magnessium | 34 mg | 47 mg |
| Phosphorus | 33 mg | 92 mg |
| Potassium | 352 mg | 491 mg |
| Sodium | 4 mg | 38 mg |
| Zink | 0.15 mg | 0.56 mg |
| Vitaminium A | 10630 IU | 9990 IU |
| Vitaminium B1 (Thiamine) | 0.1 mg | 0.11 mg |
| Vitaminium B2 (riboflavin) | 0.02 mg | 0.13 mg |
| Vitaminium B3 (Niacin) | 1.2 mg | 1 mg |
| Vitaminium B5 | 0.4 mg | 0.091 mg |
| Vitaminium B6 | 0.154 mg | 0.271 mg |
| Vitaminium B9 (Folic acid) | 27 µg | 141 µg |
| Vitaminium C | 21 mg | 120 mg |
| Vitaminium K | 1.1 µg | 704.8 µg |
| Beta karoten | 4226 µg | 5927 µg |
Less Calories in Butternut squash
At first glance, you can see that in butternut squash is just a little less calories than in kale.
Butternut squash has 45 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 9%.
In butternut squash and in kale most calories came from carbs.
See tables below to compare butternut squash with kale in details.
Butternut squash 100g
45kcalCalories source
- 91% CARBS.
- 8% PROTEIN
- 2% FAT
Kale 100g
49kcalCalories source
- 58% CARBS
- 28% PROTEIN
- 14% FAT
Compares of butternut squash
Compares of kale
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About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.