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  6. Collard Greens vs. Summer squash

Collard Greens vs. Summer squash — In-Depth Nutrition Comparison

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Summary of differences between Collard Greens and Summer squash

  • Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Calcium, Fiber, Iron, Choline, and Vitamin E , while Summer squash has more Vitamin B6.
  • Collard Greens covers your daily need of Vitamin K 336% more than Summer squash.
  • Collard Greens contains 38 times more Vitamin A RAE than Summer squash. While Collard Greens contains 380µg of Vitamin A RAE, Summer squash contains only 10µg.

These are the specific foods used in this comparison Collards, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw.

Infographic

Collard Greens vs Summer squash 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.
Collard Greens
Collard Greens
5
:
4
Summer squash
Summer squash
Contains more Calcium +840%
Contains more Iron +222.9%
Contains more Magnesium +23.5%
Contains more Manganese +191.4%
Contains more Selenium +150%
Contains more Phosphorus +18.8%
Contains more Potassium +123.9%
Contains less Sodium -86.7%
Contains more Zinc +26.1%
Equal in Copper - 0.051
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +840%
Contains more Iron +222.9%
Contains more Magnesium +23.5%
Contains more Manganese +191.4%
Contains more Selenium +150%
Contains more Phosphorus +18.8%
Contains more Potassium +123.9%
Contains less Sodium -86.7%
Contains more Zinc +26.1%
Equal in Copper - 0.051

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.
Collard Greens
Collard Greens
6
:
4
Summer squash
Summer squash
Contains more Vitamin A +3700%
Contains more Vitamin E +633.3%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B5 +40.6%
Contains more Vitamin K +13453.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +34%
Contains more Vitamin B6 +70.3%
Contains more Folate +81.3%
Equal in Vitamin C - 17
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +3700%
Contains more Vitamin E +633.3%
Contains more Vitamin B3 +18.1%
Contains more Vitamin B5 +40.6%
Contains more Vitamin K +13453.3%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +34%
Contains more Vitamin B6 +70.3%
Contains more Folate +81.3%
Equal in Vitamin C - 17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
4
:
1
Summer squash
Summer squash
Contains more Protein +124%
Contains more Fats +300%
Contains more Carbs +68.7%
Contains more Other +19.4%
Equal in Water - 94.64
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
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +124%
Contains more Fats +300%
Contains more Carbs +68.7%
Contains more Other +19.4%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +94.4%
Equal in Saturated Fat - 0.044
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +62.5%
Contains more Polyunsaturated fat +94.4%
Equal in Saturated Fat - 0.044

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 Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Summer squash Opinion
Net carbs 1.65g 2.25g Summer squash
Protein 2.71g 1.21g Collard Greens
Fats 0.72g 0.18g Collard Greens
Carbs 5.65g 3.35g Collard Greens
Calories 33kcal 16kcal Collard Greens
Fructose 0.95g Summer squash
Sugar 0.4g 2.2g Collard Greens
Fiber 4g 1.1g Collard Greens
Calcium 141mg 15mg Collard Greens
Iron 1.13mg 0.35mg Collard Greens
Magnesium 21mg 17mg Collard Greens
Phosphorus 32mg 38mg Summer squash
Potassium 117mg 262mg Summer squash
Sodium 15mg 2mg Summer squash
Zinc 0.23mg 0.29mg Summer squash
Copper 0.051mg 0.051mg
Manganese 0.51mg 0.175mg Collard Greens
Selenium 0.5µg 0.2µg Collard Greens
Vitamin A 7600IU 200IU Collard Greens
Vitamin A RAE 380µg 10µg Collard Greens
Vitamin E 0.88mg 0.12mg Collard Greens
Vitamin C 18.2mg 17mg Collard Greens
Vitamin B1 0.04mg 0.048mg Summer squash
Vitamin B2 0.106mg 0.142mg Summer squash
Vitamin B3 0.575mg 0.487mg Collard Greens
Vitamin B5 0.218mg 0.155mg Collard Greens
Vitamin B6 0.128mg 0.218mg Summer squash
Folate 16µg 29µg Summer squash
Vitamin K 406.6µg 3µg Collard Greens
Tryptophan 0.027mg 0.011mg Collard Greens
Threonine 0.074mg 0.028mg Collard Greens
Isoleucine 0.086mg 0.042mg Collard Greens
Leucine 0.13mg 0.069mg Collard Greens
Lysine 0.101mg 0.065mg Collard Greens
Methionine 0.028mg 0.017mg Collard Greens
Phenylalanine 0.075mg 0.041mg Collard Greens
Valine 0.104mg 0.053mg Collard Greens
Histidine 0.04mg 0.025mg Collard Greens
Saturated Fat 0.047g 0.044g Summer squash
Monounsaturated Fat 0.026g 0.016g Collard Greens
Polyunsaturated fat 0.173g 0.089g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Summer squash
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
138%
Collard Greens
18%
Summer squash
Minerals Daily Need Coverage Score
22%
Collard Greens
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.003g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.8g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Collard Greens
Collard Greens is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.