Collard Greens vs. Squash
Nutrition comparison of Collard Greens and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and squash:
- Both squash and collard greens are high in Vitamin A, Vitamin C, calcium, dietary fiber and potassium.
- Collard green has more riboflavin and folate.
- Collard green is an excellent source of Vitamin K.
- Squash has more alpha-carotene than collard green, however, collard green contains more lutein + zeaxanthin than squash.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and collard greens contain similar amounts of calories - squash has 40 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is much heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Squash | |
|---|---|---|
| Protein | 31% | 8% |
| Carbohydrates | 56% | 91% |
| Fat | 13% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash and collard greens contain similar amounts of carbs - squash has 10.5g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both squash and collard greens are high in dietary fiber. Collard green has 25% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Squash and collard greens contain similar amounts of sugar - squash has 2g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 236% more protein than squash - squash has 0.9g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both squash and collard greens are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both squash and collard greens are high in Vitamin C. Collard green has 134% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both squash and collard greens are high in Vitamin A. Squash has 122% more Vitamin A than collard green - squash has 558ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Squash and collard greens contain similar amounts of Vitamin E - squash has 1.3mg 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 436 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin and folate. Both collard greens and squash contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Collard Greens | Squash | |
|---|---|---|
| Thiamin | 0.054 MG | 0.072 MG |
| Riboflavin | 0.13 MG | 0.017 MG |
| Niacin | 0.742 MG | 0.969 MG |
| Pantothenic acid | 0.267 MG | 0.359 MG |
| Vitamin B6 | 0.165 MG | 0.124 MG |
| Folate | 129 UG | 19 UG |
Minerals
calcium
Both squash and collard greens are high in calcium. Collard green has 466% more calcium than squash - squash has 41mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Squash and collard greens contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both squash and collard greens are high in potassium. Squash has 33% more potassium than collard green - squash has 284mg 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, squash has more alpha-carotene than collard green per 100 grams, however, collard green contains more lutein + zeaxanthin than squash per 100 grams. Both collard greens and squash contain significant amounts of beta-carotene.
| Collard Greens | Squash | |
|---|---|---|
| beta-carotene | 2991 UG | 4570 UG |
| alpha-carotene | 14 UG | 1130 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 squash per 100 grams.
| Collard Greens | Squash | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.024 G |
| Total | 0.108 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than squash per 100 grams.
| Collard Greens | Squash | |
|---|---|---|
| linoleic acid | 0.082 G | 0.014 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Collard Greens g
()
|
Daily Values (%) |
Cooked Squash g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
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 % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
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% |
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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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| 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 % | |
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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% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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UG % | |
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5% | manganese | 5% |
|
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| UG % |
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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 squash or collard greens contain more calories in 100 grams?Squash and collard greens contain similar amounts of calories - squash has 40 calories in 100g and collard green has 32 calories.
Is squash or collard greens better for protein?
Collard green has 240% more protein than squash - squash has 0.9g of protein per 100 grams and collard green has 3g of protein.
Does squash or collard greens have more carbohydrates?
By weight, squash and collard greens contain similar amounts of carbs - squash has 10.5g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does squash or collard greens contain more calcium?
Both squash and collard greens are high in calcium. Collard green has 470% more calcium than squash - squash has 41mg of calcium in 100 grams and collard green has 232mg of calcium.
Does squash or collard greens contain more potassium?
Both squash and collard greens are high in potassium. Squash has 30% more potassium than collard green - squash has 284mg of potassium in 100 grams and collard green has 213mg of potassium.