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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 are richer in vitamin A, calcium, vitamin C, and manganese.
  • Collard Greens cover your daily vitamin A needs 113% more than pumpkin leaves.
  • Collard Greens have 4 times less potassium than pumpkin leaves. Pumpkin leaves have 436mg of potassium, while collard Greens have 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 12% 38% 83% 44% 5.5% 45% 1.4% 46% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +81%
Contains more PotassiumPotassium +272.6%
Contains more IronIron +96.5%
Contains more CopperCopper +160.8%
Contains more PhosphorusPhosphorus +225%
Contains less SodiumSodium -26.7%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +261.5%
Contains more ZincZinc +15%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 37% 32% 0% 0% 24% 30% 17% 2.5% 48% 0% 0% 27% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin B1Vitamin B1 +135%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin B3Vitamin B3 +60%
Contains more Vitamin B6Vitamin B6 +61.7%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +65.5%
Contains more Vitamin AVitamin A +291.8%
Contains more Vitamin B5Vitamin B5 +419%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin leaves Collard Greens DV% diff.
Vitamin K 406.6µg 339%
Vitamin A 97µg 380µg 31%
Fiber 4g 16%
Iron 2.22mg 1.13mg 14%
Phosphorus 104mg 32mg 10%
Calcium 39mg 141mg 10%
Potassium 436mg 117mg 9%
Copper 0.133mg 0.051mg 9%
Vitamin C 11mg 18.2mg 8%
Manganese 0.355mg 0.51mg 7%
Choline 38.4mg 7%
Vitamin E 0.88mg 6%
Vitamin B6 0.207mg 0.128mg 6%
Vitamin B1 0.094mg 0.04mg 5%
Folate 36µg 16µg 5%
Magnesium 38mg 21mg 4%
Vitamin B5 0.042mg 0.218mg 4%
Vitamin B2 0.128mg 0.106mg 2%
Vitamin B3 0.92mg 0.575mg 2%
Saturated fat 0.207g 0.047g 1%
Polyunsaturated fat 0.022g 0.173g 1%
Calories 19kcal 33kcal 1%
Protein 3.15g 2.71g 1%
Selenium 0.9µg 0.5µg 1%
Carbs 2.33g 5.65g 1%
Fats 0.4g 0.72g 0%
Net carbs 2.33g 1.65g N/A
Sugar 0.4g N/A
Zinc 0.2mg 0.23mg 0%
Sodium 11mg 15mg 0%
Monounsaturated fat 0.052g 0.026g 0%
Tryptophan 0.041mg 0.027mg 0%
Threonine 0.156mg 0.074mg 0%
Isoleucine 0.156mg 0.086mg 0%
Leucine 0.318mg 0.13mg 0%
Lysine 0.2mg 0.101mg 0%
Methionine 0.054mg 0.028mg 0%
Phenylalanine 0.171mg 0.075mg 0%
Valine 0.181mg 0.104mg 0%
Histidine 0.05mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 93%
Protein: 3.15 g
Fats: 0.4 g
Carbs: 2.33 g
Water: 92.88 g
Other: 1.24 g
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 ProteinProtein +16.2%
Contains more OtherOther +67.6%
Contains more FatsFats +80%
Contains more CarbsCarbs +142.5%
~equal in Water ~90.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 8%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.022 g
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains more Mono. FatMonounsaturated fat +100%
Contains less Sat. FatSaturated fat -77.3%
Contains more Poly. FatPolyunsaturated fat +686.4%

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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.