Collard Greens vs. Zucchini
Nutrition comparison of Collard Greens and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and zucchini:
- Both zucchini and collard greens are high in Vitamin C and potassium.
- Collard green has more folate.
- Collard green is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and collard greens contain similar amounts of calories - zucchini has 17 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and similar to zucchini for fat. Collard greens has a macronutrient ratio of 31:56:13 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Zucchini | |
|---|---|---|
| Protein | 31% | 24% |
| Carbohydrates | 56% | 62% |
| Fat | 13% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Zucchini and collard greens contain similar amounts of carbs - zucchini has 3.1g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 300% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Zucchini and collard greens contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 150% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both zucchini and collard greens are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both zucchini and collard greens are high in Vitamin C. Collard green has 97% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 24 times more Vitamin A than zucchini - zucchini has 10ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 17 times more Vitamin E than zucchini - zucchini has 0.12mg 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 100 times more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more folate. Both collard greens and zucchini contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Collard Greens | Zucchini | |
|---|---|---|
| Thiamin | 0.054 MG | 0.045 MG |
| Riboflavin | 0.13 MG | 0.094 MG |
| Niacin | 0.742 MG | 0.451 MG |
| Pantothenic acid | 0.267 MG | 0.204 MG |
| Vitamin B6 | 0.165 MG | 0.163 MG |
| Folate | 129 UG | 24 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 13 times more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Zucchini and collard greens contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both zucchini and collard greens are high in potassium. Zucchini has 23% more potassium than collard green - zucchini has 261mg of potassium per 100 grams and collard green has 213mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Collard Greens | Zucchini | |
|---|---|---|
| luteolin | 0.08 mg | ~ |
| kaempferol | 8.74 mg | ~ |
| Quercetin | 2.57 mg | 0.66 mg |
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,
| Collard Greens | Zucchini | |
|---|---|---|
| beta-carotene | 2991 UG | 120 UG |
| alpha-carotene | 14 UG | ~ |
| lutein + zeaxanthin | 4323 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both collard greens and zucchini contain significant amounts of alpha linoleic acid (ALA).
| Collard Greens | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.061 G |
| Total | 0.108 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than zucchini per 100 grams.
| Collard Greens | Zucchini | |
|---|---|---|
| linoleic acid | 0.082 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.082 G | 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .
Collard Greens g
()
|
Daily Values (%) |
Zucchini 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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
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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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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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| 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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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| 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 zucchini or collard greens contain more calories in 100 grams?Zucchini and collard greens contain similar amounts of calories - zucchini has 17 calories in 100g and collard green has 32 calories.
Is zucchini or collard greens better for protein?
Collard green has 150% more protein than zucchini - zucchini has 1.2g of protein per 100 grams and collard green has 3g of protein.
Does zucchini or collard greens have more carbohydrates?
By weight, zucchini and collard greens contain similar amounts of carbs - zucchini has 3.1g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does zucchini or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 13 times more calcium than zucchini - zucchini has 16mg of calcium in 100 grams and collard green has 232mg of calcium.
Does zucchini or collard greens contain more potassium?
Both zucchini and collard greens are high in potassium. Zucchini has 20% more potassium than collard green - zucchini has 261mg of potassium in 100 grams and collard green has 213mg of potassium.