Collard Greens vs. Pumpkin Puree
Nutrition comparison of Collard Greens and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and pumpkin puree:
- Both pumpkin puree and collard greens are high in Vitamin A, dietary fiber and potassium.
- Collard green has more thiamin, riboflavin, Vitamin B6 and folate.
- Collard green is an excellent source of Vitamin C, Vitamin K and calcium.
- Pumpkin puree has more beta-carotene and alpha-carotene than collard green, however, collard green contains more lutein + zeaxanthin than pumpkin puree.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree and collard greens contain similar amounts of calories - pumpkin puree has 34 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, much lighter in carbs and heavier in fat compared to pumpkin puree per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Pumpkin Puree | |
|---|---|---|
| Protein | 31% | 11% |
| Carbohydrates | 56% | 82% |
| Fat | 13% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and collard greens contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both pumpkin puree and collard greens are high in dietary fiber. Collard green has 38% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Pumpkin puree and collard greens contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 175% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both pumpkin puree and collard greens are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 740% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both pumpkin puree and collard greens are high in Vitamin A. Pumpkin puree has 210% more Vitamin A than collard green - pumpkin puree has 778ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Pumpkin puree and collard greens contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 26 times more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more thiamin, riboflavin, Vitamin B6 and folate. Both collard greens and pumpkin puree contain significant amounts of niacin and pantothenic acid.
| Collard Greens | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.054 MG | 0.024 MG |
| Riboflavin | 0.13 MG | 0.054 MG |
| Niacin | 0.742 MG | 0.367 MG |
| Pantothenic acid | 0.267 MG | 0.4 MG |
| Vitamin B6 | 0.165 MG | 0.056 MG |
| Folate | 129 UG | 12 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 792% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Pumpkin puree has 196% more iron than collard green - pumpkin puree has 1.4mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both pumpkin puree and collard greens are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium per 100 grams and collard green has 213mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than collard green per 100 grams, however, collard green contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Collard Greens | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 2991 UG | 6940 UG |
| alpha-carotene | 14 UG | 4795 UG |
| lutein + zeaxanthin | 4323 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Collard Greens | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.008 G |
| Total | 0.108 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than pumpkin puree per 100 grams.
| Collard Greens | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.082 G | 0.007 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Collard Greens (Collards, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Collard Greens g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or collard greens contain more calories in 100 grams?Pumpkin puree and collard greens contain similar amounts of calories - pumpkin puree has 34 calories in 100g and collard green has 32 calories.
Is pumpkin puree or collard greens better for protein?
Collard green has 180% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and collard green has 3g of protein.
Does pumpkin puree or collard greens have more carbohydrates?
By weight, pumpkin puree and collard greens contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does pumpkin puree or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 790% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and collard green has 232mg of calcium.
Does pumpkin puree or collard greens contain more potassium?
Both pumpkin puree and collard greens are high in potassium. Pumpkin puree is very similar to pumpkin puree for potassium - pumpkin puree has 206mg of potassium in 100 grams and collard green has 213mg of potassium.