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  6. Summer squash vs. Collard Greens

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

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Summary of differences between Summer squash and Collard Greens

  • Summer squash has more Vitamin B6, while Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Calcium, Fiber, Iron, Choline, and Vitamin E .
  • Collard Greens covers your daily need of Vitamin K 336% more than Summer squash.
  • Summer squash contains 2 times more Potassium than Collard Greens. While Summer squash contains 262mg of Potassium, Collard Greens contains only 117mg.

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

Infographic

Summer squash 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.
Summer squash
Summer squash
4
:
5
Collard Greens
Collard Greens
Contains more Phosphorus +18.8%
Contains more Potassium +123.9%
Contains less Sodium -86.7%
Contains more Zinc +26.1%
Contains more Calcium +840%
Contains more Iron +222.9%
Contains more Magnesium +23.5%
Contains more Manganese +191.4%
Contains more Selenium +150%
Equal in Copper - 0.051
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Phosphorus +18.8%
Contains more Potassium +123.9%
Contains less Sodium -86.7%
Contains more Zinc +26.1%
Contains more Calcium +840%
Contains more Iron +222.9%
Contains more Magnesium +23.5%
Contains more Manganese +191.4%
Contains more Selenium +150%
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.
Summer squash
Summer squash
4
:
6
Collard Greens
Collard Greens
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +34%
Contains more Vitamin B6 +70.3%
Contains more Folate +81.3%
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%
Equal in Vitamin C - 18.2
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%
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 +20%
Contains more Vitamin B2 +34%
Contains more Vitamin B6 +70.3%
Contains more Folate +81.3%
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%
Equal in Vitamin C - 18.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Summer squash
Summer squash
1
:
4
Collard Greens
Collard Greens
Contains more Protein +124%
Contains more Fats +300%
Contains more Carbs +68.7%
Contains more Other +19.4%
Equal in Water - 90.18
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 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 +124%
Contains more Fats +300%
Contains more Carbs +68.7%
Contains more Other +19.4%
Equal in Water - 90.18

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.