Pumpkin Seeds vs. Collard Greens
Nutrition comparison of Pumpkin Seeds and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and collard greens:
- Both pumpkin seeds and collard greens are high in calcium, dietary fiber and potassium.
- Collard green has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Collard green has signficantly less saturated fat than pumpkin seed.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin seed is high in calories and collard green has 93% less calories than pumpkin seed - pumpkin seed has 446 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, pumpkin seeds is lighter in protein, lighter in carbs and much heavier in fat compared to collard greens per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for collard greens, 31:55:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Collard Greens | |
|---|---|---|
| Protein | 16% | 31% |
| Carbohydrates | 46% | 55% |
| Fat | 38% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and collard green has 90% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both pumpkin seeds and collard greens are high in dietary fiber. Pumpkin seed has 360% more dietary fiber than collard green - pumpkin seed has 18.4g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard greens and pumpkin seeds contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 514% more protein than collard green - pumpkin seed has 18.6g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Collard green has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g 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 116 times more Vitamin C than pumpkin seed - pumpkin seed has 0.3mg 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 82 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has more Vitamin E than pumpkin seed - collard green has 2.3mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than pumpkin seed - collard green has 437.1ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Collard green has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both pumpkin seeds and collard greens contain significant amounts of thiamin.
| Pumpkin Seeds | Collard Greens | |
|---|---|---|
| Thiamin | 0.034 MG | 0.054 MG |
| Riboflavin | 0.052 MG | 0.13 MG |
| Niacin | 0.286 MG | 0.742 MG |
| Pantothenic acid | 0.056 MG | 0.267 MG |
| Vitamin B6 | 0.037 MG | 0.165 MG |
| Folate | 9 UG | 129 UG |
Minerals
calcium
Both pumpkin seeds and collard greens are high in calcium. Collard green has 322% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 604% more iron than collard green - pumpkin seed has 3.3mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both pumpkin seeds and collard greens are high in potassium. Pumpkin seed has 331% more potassium than collard green - pumpkin seed has 919mg of potassium per 100 grams and collard green has 213mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pumpkin seeds and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Pumpkin Seeds | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.108 G |
| Total | 0.077 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than collard green per 100 grams.
| Pumpkin Seeds | Collard Greens | |
|---|---|---|
| linoleic acid | 8.759 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 8.759 G | 0.084 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pumpkin Seeds or Collard Greens .
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Collard Greens (Collards, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Collard Greens g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or collard greens contain more calories in 100 grams?Pumpkin seed is high in calories and collard green has 90% less calories than pumpkin seed - pumpkin seed has 446 calories in 100g and collard green has 32 calories.
Is pumpkin seeds or collard greens better for protein?
Pumpkin seed is a fantastic source of protein and it has 510% more protein than collard green - pumpkin seed has 18.6g of protein per 100 grams and collard green has 3g of protein.
Does pumpkin seeds or collard greens have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and collard green has 90% fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does pumpkin seeds or collard greens contain more calcium?
Both pumpkin seeds and collard greens are high in calcium. Collard green has 320% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and collard green has 232mg of calcium.
Does pumpkin seeds or collard greens contain more iron?
Pumpkin seed is an abundant source of iron and it has 600% more iron than collard green - pumpkin seed has 3.3mg of iron in 100 grams and collard green has 0.47mg of iron.
Does pumpkin seeds or collard greens contain more potassium?
Both pumpkin seeds and collard greens are high in potassium. Pumpkin seed has 330% more potassium than collard green - pumpkin seed has 919mg of potassium in 100 grams and collard green has 213mg of potassium.