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  6. Collard Greens vs. Winter melon

Collard Greens vs. Winter melon — In-Depth Nutrition Comparison

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A recap on differences between Collard Greens and Winter melon

  • Winter melon has less Vitamin A RAE, Manganese, Calcium, Iron, Vitamin B6, and Vitamin C.
  • Collard Greens covers your daily Vitamin A RAE needs 42% more than Winter melon.
  • Winter melon contains 20 times less Potassium than Collard Greens. Collard Greens contains 117mg of Potassium, while Winter melon contains 6mg.
  • Collard Greens has less Sodium.

Food varieties used in this article are Collards, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), raw.

Infographic

Collard Greens vs Winter melon 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
9
:
1
Winter melon
Winter melon
Contains more Calcium +642.1%
Contains more Iron +182.5%
Contains more Magnesium +110%
Contains more Phosphorus +68.4%
Contains more Potassium +1850%
Contains less Sodium -86.5%
Contains more Copper +121.7%
Contains more Manganese +779.3%
Contains more Selenium +150%
Contains more Zinc +165.2%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Winter melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 15% 8% 9% 1% 15% 17% 8% 8% 2%
Contains more Calcium +642.1%
Contains more Iron +182.5%
Contains more Magnesium +110%
Contains more Phosphorus +68.4%
Contains more Potassium +1850%
Contains less Sodium -86.5%
Contains more Copper +121.7%
Contains more Manganese +779.3%
Contains more Selenium +150%
Contains more Zinc +165.2%

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
8
:
1
Winter melon
Winter melon
Contains more Vitamin A +∞%
Contains more Vitamin C +40%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +265.7%
Contains more Folate +220%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.11
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%
Winter melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 44% 10% 26% 8% 8% 9% 4% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +40%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +63.9%
Contains more Vitamin B6 +265.7%
Contains more Folate +220%
Equal in Vitamin B1 - 0.04
Equal in Vitamin B2 - 0.11

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
4
:
1
Winter melon
Winter melon
Contains more Protein +577.5%
Contains more Fats +260%
Contains more Carbs +88.3%
Contains more Other +146.7%
Equal in Water - 96.1
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
Winter melon
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more Protein +577.5%
Contains more Fats +260%
Contains more Carbs +88.3%
Contains more Other +146.7%
Equal in Water - 96.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
1
:
2
Winter melon
Winter melon
Contains more Polyunsaturated fat +98.9%
Contains less Saturated Fat -66%
Contains more Monounsaturated Fat +42.3%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Winter melon
11% 26% 62%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.087 g
Contains more Polyunsaturated fat +98.9%
Contains less Saturated Fat -66%
Contains more Monounsaturated Fat +42.3%

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 Winter melon
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Winter melon Opinion
Net carbs 1.65g 0.1g Collard Greens
Protein 2.71g 0.4g Collard Greens
Fats 0.72g 0.2g Collard Greens
Carbs 5.65g 3g Collard Greens
Calories 33kcal 13kcal Collard Greens
Sugar 0.4g Winter melon
Fiber 4g 2.9g Collard Greens
Calcium 141mg 19mg Collard Greens
Iron 1.13mg 0.4mg Collard Greens
Magnesium 21mg 10mg Collard Greens
Phosphorus 32mg 19mg Collard Greens
Potassium 117mg 6mg Collard Greens
Sodium 15mg 111mg Collard Greens
Zinc 0.23mg 0.61mg Winter melon
Copper 0.051mg 0.023mg Collard Greens
Manganese 0.51mg 0.058mg Collard Greens
Selenium 0.5µg 0.2µg Collard Greens
Vitamin A 7600IU 0IU Collard Greens
Vitamin A RAE 380µg 0µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 13mg Collard Greens
Vitamin B1 0.04mg 0.04mg
Vitamin B2 0.106mg 0.11mg Winter melon
Vitamin B3 0.575mg 0.4mg Collard Greens
Vitamin B5 0.218mg 0.133mg Collard Greens
Vitamin B6 0.128mg 0.035mg Collard Greens
Folate 16µg 5µg Collard Greens
Vitamin K 406.6µg Collard Greens
Tryptophan 0.027mg 0.002mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg 0.009mg Collard Greens
Methionine 0.028mg 0.003mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.016g Winter melon
Monounsaturated Fat 0.026g 0.037g Winter melon
Polyunsaturated fat 0.173g 0.087g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Winter melon
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
138%
Collard Greens
9%
Winter melon
Minerals Daily Need Coverage Score
22%
Collard Greens
8%
Winter melon

Comparison summary

Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Winter melon
Winter melon is lower in Saturated Fat (difference - 0.031g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 96mg)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.