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Acorn squash, cooked Leader
Acorn squash, cooked6
VS
Kale, frozen, cooked
Kale, frozen, cooked3

Acorn squash, cooked leads 6–3 · 9 categories decided

Acorn squash, cooked: 100 g · Kale, frozen, cooked: 100 g.

The verdict

Acorn squash, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Acorn squash, cooked for more fiber, less saturated fat, less sodium, more potassium, more iron and more magnesium.

Pick Kale, frozen, cooked for more protein, more calcium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    56 kcal
    36 kcal
  • Proteinmore is better
    1.12 g
    2.94 gWIN
  • Carbohydrate
    14.58 g
    5.3 g
  • Fibermore is better
    WIN4.4 g
    2.3 g
  • Total sugarsless is better
    —
    1.21 g
  • Total fat
    0.14 g
    1.21 g
  • Saturated fatless is better
    WIN0.03 g
    0.16 g
  • Sodiumless is better
    WIN4 mg
    252 mg
  • Potassiummore is better
    WIN437 mg
    144 mg
  • Calciummore is better
    44 mg
    150 mgWIN
  • Ironmore is better
    WIN0.93 mg
    0.84 mg
  • Magnesiummore is better
    WIN43 mg
    25 mg
  • Vitamin Cmore is better
    10.8 mg
    17.8 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Acorn squash, cooked vs Kale, frozen, cooked · Foodatron