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  6. Pumpkin vs. Collard Greens

Pumpkin vs. Collard Greens — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin and Collard Greens

  • Pumpkin has less Vitamin K, Manganese, Vitamin C, Calcium, Fiber, Vitamin A RAE, Iron, Vitamin B6, and Choline.
  • Collard Greens covers your daily Vitamin K needs 338% more than Pumpkin.
  • Collard Greens contains 2 times less Potassium than Pumpkin. Pumpkin contains 230mg of Potassium, while Collard Greens contains 117mg.

Food varieties used in this article are Pumpkin, cooked, boiled, drained, without salt and Collards, cooked, boiled, drained, without salt.

Infographic

Pumpkin vs Collard Greens infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin
Pumpkin
3
:
6
Collard Greens
Collard Greens
Contains more Potassium +96.6%
Contains less Sodium -93.3%
Contains more Copper +78.4%
Contains more Calcium +840%
Contains more Iron +98.2%
Contains more Magnesium +133.3%
Contains more Manganese +473%
Contains more Selenium +150%
Equal in Phosphorus - 32
Equal in Zinc - 0.23
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Potassium +96.6%
Contains less Sodium -93.3%
Contains more Copper +78.4%
Contains more Calcium +840%
Contains more Iron +98.2%
Contains more Magnesium +133.3%
Contains more Manganese +473%
Contains more Selenium +150%
Equal in Phosphorus - 32
Equal in Zinc - 0.23

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin
Pumpkin
0
:
10
Collard Greens
Collard Greens
Contains more Vitamin A +32.1%
Contains more Vitamin C +287.2%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +35.9%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +190.9%
Contains more Folate +77.8%
Contains more Vitamin K +50725%
Equal in Vitamin E - 0.88
Equal in Vitamin B5 - 0.218
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin A +32.1%
Contains more Vitamin C +287.2%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +35.9%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +190.9%
Contains more Folate +77.8%
Contains more Vitamin K +50725%
Equal in Vitamin E - 0.88
Equal in Vitamin B5 - 0.218

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
4
Collard Greens
Collard Greens
Contains more Protein +276.4%
Contains more Fats +928.6%
Contains more Carbs +15.3%
Contains more Other +19.4%
Equal in Water - 90.18
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Protein +276.4%
Contains more Fats +928.6%
Contains more Carbs +15.3%
Contains more Other +19.4%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +4225%
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -21.3%
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +4225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin Collard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin Collard Greens Opinion
Net carbs 3.8g 1.65g Pumpkin
Protein 0.72g 2.71g Collard Greens
Fats 0.07g 0.72g Collard Greens
Carbs 4.9g 5.65g Collard Greens
Calories 20kcal 33kcal Collard Greens
Sugar 2.08g 0.4g Collard Greens
Fiber 1.1g 4g Collard Greens
Calcium 15mg 141mg Collard Greens
Iron 0.57mg 1.13mg Collard Greens
Magnesium 9mg 21mg Collard Greens
Phosphorus 30mg 32mg Collard Greens
Potassium 230mg 117mg Pumpkin
Sodium 1mg 15mg Pumpkin
Zinc 0.23mg 0.23mg
Copper 0.091mg 0.051mg Pumpkin
Manganese 0.089mg 0.51mg Collard Greens
Selenium 0.2µg 0.5µg Collard Greens
Vitamin A 5755IU 7600IU Collard Greens
Vitamin A RAE 288µg 380µg Collard Greens
Vitamin E 0.8mg 0.88mg Collard Greens
Vitamin C 4.7mg 18.2mg Collard Greens
Vitamin B1 0.031mg 0.04mg Collard Greens
Vitamin B2 0.078mg 0.106mg Collard Greens
Vitamin B3 0.413mg 0.575mg Collard Greens
Vitamin B5 0.201mg 0.218mg Collard Greens
Vitamin B6 0.044mg 0.128mg Collard Greens
Folate 9µg 16µg Collard Greens
Vitamin K 0.8µg 406.6µg Collard Greens
Tryptophan 0.009mg 0.027mg Collard Greens
Threonine 0.021mg 0.074mg Collard Greens
Isoleucine 0.023mg 0.086mg Collard Greens
Leucine 0.034mg 0.13mg Collard Greens
Lysine 0.039mg 0.101mg Collard Greens
Methionine 0.008mg 0.028mg Collard Greens
Phenylalanine 0.023mg 0.075mg Collard Greens
Valine 0.025mg 0.104mg Collard Greens
Histidine 0.011mg 0.04mg Collard Greens
Saturated Fat 0.037g 0.047g Pumpkin
Monounsaturated Fat 0.009g 0.026g Collard Greens
Polyunsaturated fat 0.004g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Pumpkin
138%
Collard Greens
Minerals Daily Need Coverage Score
11%
Pumpkin
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.01g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.68g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 52)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.2)
Which food is richer in minerals?
Collard Greens
Collard Greens is relatively richer in minerals
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.