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Collard Greens vs. Pumpkin flowers — In-Depth Nutrition Comparison

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How are Collard Greens and Pumpkin flowers different?

  • Collard Greens is richer in Vitamin A RAE, Calcium, and Iron, while Pumpkin flowers are higher in Vitamin C, and Folate.
  • Collard Greens covers your daily need of Vitamin A RAE 31% more than Pumpkin flowers.
  • Collard Greens contains 4 times more Calcium than Pumpkin flowers. Collard Greens contains 141mg of Calcium, while Pumpkin flowers contain 39mg.

Collards, cooked, boiled, drained, without salt and Pumpkin flowers, raw types were used in this article.

Infographic

Collard Greens vs Pumpkin flowers infographic
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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.
Contains more Calcium +261.5%
Contains more Iron +61.4%
Contains more Magnesium +14.3%
Contains more Phosphorus +53.1%
Contains more Potassium +47.9%
Contains less Sodium -66.7%
Contains more Selenium +40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 27% 18% 22% 16% 1% 0% 0% 0% 4%
Contains more Calcium +261.5%
Contains more Iron +61.4%
Contains more Magnesium +14.3%
Contains more Phosphorus +53.1%
Contains more Potassium +47.9%
Contains less Sodium -66.7%
Contains more Selenium +40%

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.
:
Contains more Vitamin A +290.3%
Contains more Vitamin B2 +41.3%
Contains more Vitamin C +53.8%
Contains more Vitamin B3 +20%
Contains more Folate +268.8%
Equal in Vitamin B1 - 0.042
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 117% 0% 0% 94% 11% 18% 13% 0% 0% 45% 0% 0% 0%
Contains more Vitamin A +290.3%
Contains more Vitamin B2 +41.3%
Contains more Vitamin C +53.8%
Contains more Vitamin B3 +20%
Contains more Folate +268.8%
Equal in Vitamin B1 - 0.042

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +163.1%
Contains more Fats +928.6%
Contains more Carbs +72.3%
Contains more Other +57.4%
Equal in Water - 95.15
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
3% 95%
Protein: 1.03 g
Fats: 0.07 g
Carbs: 3.28 g
Water: 95.15 g
Other: 0.47 g
Contains more Protein +163.1%
Contains more Fats +928.6%
Contains more Carbs +72.3%
Contains more Other +57.4%
Equal in Water - 95.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +4225%
Contains less Saturated Fat -23.4%
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
73% 18% 8%
Saturated Fat: 0.036 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +188.9%
Contains more Polyunsaturated fat +4225%
Contains less Saturated Fat -23.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Pumpkin flowers Opinion
Net carbs 1.65g 3.28g Pumpkin flowers
Protein 2.71g 1.03g Collard Greens
Fats 0.72g 0.07g Collard Greens
Carbs 5.65g 3.28g Collard Greens
Calories 33kcal 15kcal Collard Greens
Sugar 0.4g Pumpkin flowers
Fiber 4g Collard Greens
Calcium 141mg 39mg Collard Greens
Iron 1.13mg 0.7mg Collard Greens
Magnesium 21mg 24mg Pumpkin flowers
Phosphorus 32mg 49mg Pumpkin flowers
Potassium 117mg 173mg Pumpkin flowers
Sodium 15mg 5mg Pumpkin flowers
Zinc 0.23mg Collard Greens
Copper 0.051mg Collard Greens
Manganese 0.51mg Collard Greens
Selenium 0.5µg 0.7µg Pumpkin flowers
Vitamin A 7600IU 1947IU Collard Greens
Vitamin A RAE 380µg 97µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 28mg Pumpkin flowers
Vitamin B1 0.04mg 0.042mg Pumpkin flowers
Vitamin B2 0.106mg 0.075mg Collard Greens
Vitamin B3 0.575mg 0.69mg Pumpkin flowers
Vitamin B5 0.218mg Collard Greens
Vitamin B6 0.128mg Collard Greens
Folate 16µg 59µg Pumpkin flowers
Choline 38.4mg Collard Greens
Vitamin K 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.036g Pumpkin flowers
Monounsaturated Fat 0.026g 0.009g Collard Greens
Polyunsaturated fat 0.173g 0.004g Collard Greens

Which food is preferable for your diet?

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

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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
129%
Collard Greens
23%
Pumpkin flowers
Minerals Daily Need Coverage Score
22%
Collard Greens
10%
Pumpkin flowers

Comparison summary

Which food is lower in Sugar?
Pumpkin flowers
Pumpkin flowers is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pumpkin flowers
Pumpkin flowers contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Pumpkin flowers
Pumpkin flowers is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Pumpkin flowers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169270/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.