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  6. Collard Greens vs. Winter squash

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

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What are the main differences between Collard Greens and Winter squash?

  • Winter squash has less Vitamin K, Manganese, Vitamin A RAE, Calcium, Vitamin C, Iron, Vitamin E , and Choline than Collard Greens.
  • Collard Greens's daily need coverage for Vitamin K is 335% higher.
  • Collard Greens has 7 times more Vitamin E than Winter squash. Collard Greens has 0.88mg of Vitamin E , while Winter squash has 0.12mg.

We used Collards, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt types in this comparison.

Infographic

Collard Greens vs Winter 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
7
:
3
Winter squash
Winter squash
Contains more Calcium +540.9%
Contains more Iron +156.8%
Contains more Magnesium +61.5%
Contains more Phosphorus +68.4%
Contains more Manganese +172.7%
Contains more Selenium +25%
Contains more Potassium +106%
Contains less Sodium -93.3%
Contains more Copper +60.8%
Equal in Zinc - 0.22
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +540.9%
Contains more Iron +156.8%
Contains more Magnesium +61.5%
Contains more Phosphorus +68.4%
Contains more Manganese +172.7%
Contains more Selenium +25%
Contains more Potassium +106%
Contains less Sodium -93.3%
Contains more Copper +60.8%
Equal in Zinc - 0.22

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
7
:
3
Winter squash
Winter squash
Contains more Vitamin A +45.5%
Contains more Vitamin E +633.3%
Contains more Vitamin C +89.6%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +58.2%
Contains more Vitamin B3 +16.2%
Contains more Vitamin K +9140.9%
Contains more Vitamin B6 +25.8%
Contains more Folate +25%
Equal in Vitamin B5 - 0.234
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 squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin A +45.5%
Contains more Vitamin E +633.3%
Contains more Vitamin C +89.6%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +58.2%
Contains more Vitamin B3 +16.2%
Contains more Vitamin K +9140.9%
Contains more Vitamin B6 +25.8%
Contains more Folate +25%
Equal in Vitamin B5 - 0.234

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
4
:
1
Winter squash
Winter squash
Contains more Protein +204.5%
Contains more Fats +105.7%
Contains more Carbs +56.6%
Equal in Water - 89.21
Equal in Other - 0.7
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 squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +204.5%
Contains more Fats +105.7%
Contains more Carbs +56.6%
Equal in Water - 89.21
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
0
Winter squash
Winter squash
Contains less Saturated Fat -34.7%
Contains more Polyunsaturated fat +17.7%
Equal in Monounsaturated Fat - 0.026
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -34.7%
Contains more Polyunsaturated fat +17.7%
Equal in Monounsaturated Fat - 0.026

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

All nutrients comparison - raw data values

Nutrient Collard Greens Winter squash Opinion
Net carbs 1.65g 6.05g Winter squash
Protein 2.71g 0.89g Collard Greens
Fats 0.72g 0.35g Collard Greens
Carbs 5.65g 8.85g Winter squash
Calories 33kcal 37kcal Winter squash
Sugar 0.4g 3.3g Collard Greens
Fiber 4g 2.8g Collard Greens
Calcium 141mg 22mg Collard Greens
Iron 1.13mg 0.44mg Collard Greens
Magnesium 21mg 13mg Collard Greens
Phosphorus 32mg 19mg Collard Greens
Potassium 117mg 241mg Winter squash
Sodium 15mg 1mg Winter squash
Zinc 0.23mg 0.22mg Collard Greens
Copper 0.051mg 0.082mg Winter squash
Manganese 0.51mg 0.187mg Collard Greens
Selenium 0.5µg 0.4µg Collard Greens
Vitamin A 7600IU 5223IU Collard Greens
Vitamin A RAE 380µg 261µg Collard Greens
Vitamin E 0.88mg 0.12mg Collard Greens
Vitamin C 18.2mg 9.6mg Collard Greens
Vitamin B1 0.04mg 0.016mg Collard Greens
Vitamin B2 0.106mg 0.067mg Collard Greens
Vitamin B3 0.575mg 0.495mg Collard Greens
Vitamin B5 0.218mg 0.234mg Winter squash
Vitamin B6 0.128mg 0.161mg Winter squash
Folate 16µg 20µg Winter squash
Vitamin K 406.6µg 4.4µg Collard Greens
Tryptophan 0.027mg 0.013mg Collard Greens
Threonine 0.074mg 0.027mg Collard Greens
Isoleucine 0.086mg 0.035mg Collard Greens
Leucine 0.13mg 0.05mg Collard Greens
Lysine 0.101mg 0.033mg Collard Greens
Methionine 0.028mg 0.011mg Collard Greens
Phenylalanine 0.075mg 0.035mg Collard Greens
Valine 0.104mg 0.038mg Collard Greens
Histidine 0.04mg 0.017mg Collard Greens
Saturated Fat 0.047g 0.072g Collard Greens
Monounsaturated Fat 0.026g 0.026g
Polyunsaturated fat 0.173g 0.147g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Winter 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
38%
Winter squash
Minerals Daily Need Coverage Score
22%
Collard Greens
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 14mg)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 2.9g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.025g)
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 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 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 squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.