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  6. Pumpkin leaves vs. Collard Greens

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

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Significant differences between Pumpkin leaves and Collard Greens

  • Pumpkin leaves have more Iron, Phosphorus, Potassium, Copper, and Vitamin B6, however, Collard Greens is richer in Vitamin A RAE, Calcium, Vitamin C, and Manganese.
  • Collard Greens covers your daily Vitamin A RAE needs 31% more than Pumpkin leaves.
  • Collard Greens has 4 times less Potassium than Pumpkin leaves. Pumpkin leaves have 436mg of Potassium, while Collard Greens has 117mg.

Specific food types used in this comparison are Pumpkin leaves, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Pumpkin leaves 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 leaves
Pumpkin leaves
7
:
3
Collard Greens
Collard Greens
Contains more Iron +96.5%
Contains more Magnesium +81%
Contains more Phosphorus +225%
Contains more Potassium +272.6%
Contains less Sodium -26.7%
Contains more Copper +160.8%
Contains more Selenium +80%
Contains more Calcium +261.5%
Contains more Zinc +15%
Contains more Manganese +43.7%
Pumpkin leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 84% 28% 45% 39% 2% 6% 45% 47% 5%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Iron +96.5%
Contains more Magnesium +81%
Contains more Phosphorus +225%
Contains more Potassium +272.6%
Contains less Sodium -26.7%
Contains more Copper +160.8%
Contains more Selenium +80%
Contains more Calcium +261.5%
Contains more Zinc +15%
Contains more Manganese +43.7%

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 leaves
Pumpkin leaves
5
:
5
Collard Greens
Collard Greens
Contains more Vitamin B1 +135%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +60%
Contains more Vitamin B6 +61.7%
Contains more Folate +125%
Contains more Vitamin A +291.3%
Contains more Vitamin C +65.5%
Contains more Vitamin B5 +419%
Pumpkin leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 117% 0% 0% 37% 24% 30% 18% 3% 48% 27% 0% 0%
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 B1 +135%
Contains more Vitamin B2 +20.8%
Contains more Vitamin B3 +60%
Contains more Vitamin B6 +61.7%
Contains more Folate +125%
Contains more Vitamin A +291.3%
Contains more Vitamin C +65.5%
Contains more Vitamin B5 +419%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
3
:
2
Collard Greens
Collard Greens
Contains more Protein +16.2%
Contains more Other +67.6%
Contains more Fats +80%
Contains more Carbs +142.5%
Equal in Water - 90.18
Pumpkin leaves
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 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 +16.2%
Contains more Other +67.6%
Contains more Fats +80%
Contains more Carbs +142.5%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin leaves
Pumpkin leaves
1
:
2
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -77.3%
Contains more Polyunsaturated fat +686.4%
Pumpkin leaves
74% 19% 8%
Saturated Fat: 0.207 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.022 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Monounsaturated Fat +100%
Contains less Saturated Fat -77.3%
Contains more Polyunsaturated fat +686.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin leaves Collard Greens
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 Pumpkin leaves Collard Greens Opinion
Net carbs 2.33g 1.65g Pumpkin leaves
Protein 3.15g 2.71g Pumpkin leaves
Fats 0.4g 0.72g Collard Greens
Carbs 2.33g 5.65g Collard Greens
Calories 19kcal 33kcal Collard Greens
Sugar 0.4g Pumpkin leaves
Fiber 4g Collard Greens
Calcium 39mg 141mg Collard Greens
Iron 2.22mg 1.13mg Pumpkin leaves
Magnesium 38mg 21mg Pumpkin leaves
Phosphorus 104mg 32mg Pumpkin leaves
Potassium 436mg 117mg Pumpkin leaves
Sodium 11mg 15mg Pumpkin leaves
Zinc 0.2mg 0.23mg Collard Greens
Copper 0.133mg 0.051mg Pumpkin leaves
Manganese 0.355mg 0.51mg Collard Greens
Selenium 0.9µg 0.5µg Pumpkin leaves
Vitamin A 1942IU 7600IU Collard Greens
Vitamin A RAE 97µg 380µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 11mg 18.2mg Collard Greens
Vitamin B1 0.094mg 0.04mg Pumpkin leaves
Vitamin B2 0.128mg 0.106mg Pumpkin leaves
Vitamin B3 0.92mg 0.575mg Pumpkin leaves
Vitamin B5 0.042mg 0.218mg Collard Greens
Vitamin B6 0.207mg 0.128mg Pumpkin leaves
Folate 36µg 16µg Pumpkin leaves
Vitamin K 406.6µg Collard Greens
Tryptophan 0.041mg 0.027mg Pumpkin leaves
Threonine 0.156mg 0.074mg Pumpkin leaves
Isoleucine 0.156mg 0.086mg Pumpkin leaves
Leucine 0.318mg 0.13mg Pumpkin leaves
Lysine 0.2mg 0.101mg Pumpkin leaves
Methionine 0.054mg 0.028mg Pumpkin leaves
Phenylalanine 0.171mg 0.075mg Pumpkin leaves
Valine 0.181mg 0.104mg Pumpkin leaves
Histidine 0.05mg 0.04mg Pumpkin leaves
Saturated Fat 0.207g 0.047g Collard Greens
Monounsaturated Fat 0.052g 0.026g Pumpkin leaves
Polyunsaturated fat 0.022g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin leaves Collard Greens
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
25%
Pumpkin leaves
138%
Collard Greens
Minerals Daily Need Coverage Score
31%
Pumpkin leaves
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Pumpkin leaves
Pumpkin leaves is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pumpkin leaves
Pumpkin leaves contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.16g)
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. Pumpkin leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169272/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.