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  6. Winter squash vs. Collard Greens

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

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

  • 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.
  • Winter squash has 2 times more Potassium than Collard Greens. Winter squash has 241mg of Potassium, while Collard Greens has 117mg.

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

Infographic

Winter 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.
Winter squash
Winter squash
3
:
7
Collard Greens
Collard Greens
Contains more Potassium +106%
Contains less Sodium -93.3%
Contains more Copper +60.8%
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%
Equal in Zinc - 0.23
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Potassium +106%
Contains less Sodium -93.3%
Contains more Copper +60.8%
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%
Equal in Zinc - 0.23

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.
Winter squash
Winter squash
3
:
7
Collard Greens
Collard Greens
Contains more Vitamin B6 +25.8%
Contains more Folate +25%
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%
Equal in Vitamin B5 - 0.218
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%
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 B6 +25.8%
Contains more Folate +25%
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%
Equal in Vitamin B5 - 0.218

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
4
Collard Greens
Collard Greens
Contains more Carbs +56.6%
Contains more Protein +204.5%
Contains more Fats +105.7%
Equal in Water - 90.18
Equal in Other - 0.74
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 Carbs +56.6%
Contains more Protein +204.5%
Contains more Fats +105.7%
Equal in Water - 90.18
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
0
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -34.7%
Contains more Polyunsaturated fat +17.7%
Equal in Monounsaturated Fat - 0.026
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 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.
Winter squash Collard Greens
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 Winter squash Collard Greens Opinion
Net carbs 6.05g 1.65g Winter squash
Protein 0.89g 2.71g Collard Greens
Fats 0.35g 0.72g Collard Greens
Carbs 8.85g 5.65g Winter squash
Calories 37kcal 33kcal Winter squash
Sugar 3.3g 0.4g Collard Greens
Fiber 2.8g 4g Collard Greens
Calcium 22mg 141mg Collard Greens
Iron 0.44mg 1.13mg Collard Greens
Magnesium 13mg 21mg Collard Greens
Phosphorus 19mg 32mg Collard Greens
Potassium 241mg 117mg Winter squash
Sodium 1mg 15mg Winter squash
Zinc 0.22mg 0.23mg Collard Greens
Copper 0.082mg 0.051mg Winter squash
Manganese 0.187mg 0.51mg Collard Greens
Selenium 0.4µg 0.5µg Collard Greens
Vitamin A 5223IU 7600IU Collard Greens
Vitamin A RAE 261µg 380µg Collard Greens
Vitamin E 0.12mg 0.88mg Collard Greens
Vitamin C 9.6mg 18.2mg Collard Greens
Vitamin B1 0.016mg 0.04mg Collard Greens
Vitamin B2 0.067mg 0.106mg Collard Greens
Vitamin B3 0.495mg 0.575mg Collard Greens
Vitamin B5 0.234mg 0.218mg Winter squash
Vitamin B6 0.161mg 0.128mg Winter squash
Folate 20µg 16µg Winter squash
Vitamin K 4.4µg 406.6µg Collard Greens
Tryptophan 0.013mg 0.027mg Collard Greens
Threonine 0.027mg 0.074mg Collard Greens
Isoleucine 0.035mg 0.086mg Collard Greens
Leucine 0.05mg 0.13mg Collard Greens
Lysine 0.033mg 0.101mg Collard Greens
Methionine 0.011mg 0.028mg Collard Greens
Phenylalanine 0.035mg 0.075mg Collard Greens
Valine 0.038mg 0.104mg Collard Greens
Histidine 0.017mg 0.04mg Collard Greens
Saturated Fat 0.072g 0.047g Collard Greens
Monounsaturated Fat 0.026g 0.026g
Polyunsaturated fat 0.147g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter 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
38%
Winter squash
138%
Collard Greens
Minerals Daily Need Coverage Score
12%
Winter squash
22%
Collard Greens

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.