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Acorn squash, cooked Leader
Acorn squash, cooked5
VS
Kale, frozen, cooked
Kale, frozen, cooked4

Acorn squash, cooked leads 5–4 · 9 categories decided

Both foods compared at 100 kcal.

The verdict

Acorn squash, cooked comes out ahead, winning 5 of 9 nutrient match-ups.

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

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

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2 g
    8.17 gWIN
  • Carbohydrate
    26.04 g
    14.72 g
  • Fibermore is better
    WIN7.86 g
    6.39 g
  • Total sugarsless is better
    —
    3.36 g
  • Total fat
    0.25 g
    3.36 g
  • Saturated fatless is better
    WIN0.05 g
    0.44 g
  • Sodiumless is better
    WIN7.14 mg
    700 mg
  • Potassiummore is better
    WIN780.36 mg
    400 mg
  • Calciummore is better
    78.57 mg
    416.67 mgWIN
  • Ironmore is better
    1.66 mg
    2.33 mgWIN
  • Magnesiummore is better
    WIN76.79 mg
    69.44 mg
  • Vitamin Cmore is better
    19.29 mg
    49.44 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