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  6. Zucchini vs. Collard Greens

Zucchini vs. Collard Greens — In-Depth Nutrition Comparison

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How are Zucchini and Collard Greens different?

  • Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Calcium, Fiber, Iron, Choline, and Vitamin E than Zucchini.
  • Daily need coverage for Vitamin K from Collard Greens is 335% higher.
  • Zucchini contains 6 times more Sugar than Collard Greens. While Zucchini contains 2.5g of Sugar, Collard Greens contains only 0.4g.

Squash, summer, zucchini, includes skin, raw and Collards, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Zucchini 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.
Zucchini
Zucchini
5
:
5
Collard Greens
Collard Greens
Contains more Phosphorus +18.8%
Contains more Potassium +123.1%
Contains less Sodium -46.7%
Contains more Zinc +39.1%
Contains more Calcium +781.3%
Contains more Iron +205.4%
Contains more Magnesium +16.7%
Contains more Manganese +188.1%
Contains more Selenium +150%
Equal in Copper - 0.051
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 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 +123.1%
Contains less Sodium -46.7%
Contains more Zinc +39.1%
Contains more Calcium +781.3%
Contains more Iron +205.4%
Contains more Magnesium +16.7%
Contains more Manganese +188.1%
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.
Zucchini
Zucchini
3
:
7
Collard Greens
Collard Greens
Contains more Vitamin B1 +12.5%
Contains more Vitamin B6 +27.3%
Contains more Folate +50%
Contains more Vitamin A +3700%
Contains more Vitamin E +633.3%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +27.5%
Contains more Vitamin K +9355.8%
Equal in Vitamin C - 18.2
Equal in Vitamin B5 - 0.218
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 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 B1 +12.5%
Contains more Vitamin B6 +27.3%
Contains more Folate +50%
Contains more Vitamin A +3700%
Contains more Vitamin E +633.3%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +27.5%
Contains more Vitamin K +9355.8%
Equal in Vitamin C - 18.2
Equal in Vitamin B5 - 0.218

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Collard Greens
Collard Greens
Contains more Protein +124%
Contains more Fats +125%
Contains more Carbs +81.7%
Contains more Other +29.8%
Equal in Water - 90.18
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +125%
Contains more Carbs +81.7%
Contains more Other +29.8%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
0
:
3
Collard Greens
Collard Greens
Contains less Saturated Fat -44%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +90.1%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 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 -44%
Contains more Monounsaturated Fat +136.4%
Contains more Polyunsaturated fat +90.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini Collard Greens
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Zucchini Collard Greens Opinion
Net carbs 2.11g 1.65g Zucchini
Protein 1.21g 2.71g Collard Greens
Fats 0.32g 0.72g Collard Greens
Carbs 3.11g 5.65g Collard Greens
Calories 17kcal 33kcal Collard Greens
Fructose 1.38g Zucchini
Sugar 2.5g 0.4g Collard Greens
Fiber 1g 4g Collard Greens
Calcium 16mg 141mg Collard Greens
Iron 0.37mg 1.13mg Collard Greens
Magnesium 18mg 21mg Collard Greens
Phosphorus 38mg 32mg Zucchini
Potassium 261mg 117mg Zucchini
Sodium 8mg 15mg Zucchini
Zinc 0.32mg 0.23mg Zucchini
Copper 0.053mg 0.051mg Zucchini
Manganese 0.177mg 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 17.9mg 18.2mg Collard Greens
Vitamin B1 0.045mg 0.04mg Zucchini
Vitamin B2 0.094mg 0.106mg Collard Greens
Vitamin B3 0.451mg 0.575mg Collard Greens
Vitamin B5 0.204mg 0.218mg Collard Greens
Vitamin B6 0.163mg 0.128mg Zucchini
Folate 24µg 16µg Zucchini
Vitamin K 4.3µg 406.6µg Collard Greens
Tryptophan 0.01mg 0.027mg Collard Greens
Threonine 0.029mg 0.074mg Collard Greens
Isoleucine 0.044mg 0.086mg Collard Greens
Leucine 0.071mg 0.13mg Collard Greens
Lysine 0.067mg 0.101mg Collard Greens
Methionine 0.018mg 0.028mg Collard Greens
Phenylalanine 0.043mg 0.075mg Collard Greens
Valine 0.054mg 0.104mg Collard Greens
Histidine 0.026mg 0.04mg Collard Greens
Saturated Fat 0.084g 0.047g Collard Greens
Monounsaturated Fat 0.011g 0.026g Collard Greens
Polyunsaturated fat 0.091g 0.173g Collard Greens
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
138%
Collard Greens
Minerals Daily Need Coverage Score
12%
Zucchini
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 2.1g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 15)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
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 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.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.