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  6. Collard Greens vs. Potato

Collard Greens vs. Potato — In-Depth Nutrition Comparison

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What are the main differences between Collard Greens and Potato?

  • Collard Greens is richer in Vitamin K, Vitamin A RAE, Manganese, Calcium, Vitamin C, Fiber, and Vitamin E , yet Potato is richer in Vitamin B6, Potassium, and Copper.
  • Collard Greens's daily need coverage for Vitamin K is 337% higher.
  • Collard Greens has 380 times more Vitamin A RAE than Potato. Collard Greens has 380µg of Vitamin A RAE, while Potato has 1µg.

We used Collards, cooked, boiled, drained, without salt and Potatoes, baked, flesh and skin, without salt types in this comparison.

Infographic

Collard Greens vs Potato 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.
Collard Greens
Collard Greens
4
:
6
Potato
Potato
Contains more Calcium +840%
Contains more Manganese +132.9%
Contains more Selenium +25%
Contains more Magnesium +33.3%
Contains more Phosphorus +118.8%
Contains more Potassium +357.3%
Contains less Sodium -33.3%
Contains more Zinc +56.5%
Contains more Copper +131.4%
Equal in Iron - 1.08
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +840%
Contains more Manganese +132.9%
Contains more Selenium +25%
Contains more Magnesium +33.3%
Contains more Phosphorus +118.8%
Contains more Potassium +357.3%
Contains less Sodium -33.3%
Contains more Zinc +56.5%
Contains more Copper +131.4%
Equal in Iron - 1.08

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.
Collard Greens
Collard Greens
5
:
5
Potato
Potato
Contains more Vitamin A +75900%
Contains more Vitamin E +2100%
Contains more Vitamin C +89.6%
Contains more Vitamin B2 +120.8%
Contains more Vitamin K +20230%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +145.2%
Contains more Vitamin B5 +72.5%
Contains more Vitamin B6 +143%
Contains more Folate +75%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +75900%
Contains more Vitamin E +2100%
Contains more Vitamin C +89.6%
Contains more Vitamin B2 +120.8%
Contains more Vitamin K +20230%
Contains more Vitamin B1 +60%
Contains more Vitamin B3 +145.2%
Contains more Vitamin B5 +72.5%
Contains more Vitamin B6 +143%
Contains more Folate +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Potato
Potato
Contains more Fats +453.8%
Contains more Water +20.4%
Contains more Carbs +274.3%
Contains more Other +79.7%
Equal in Protein - 2.5
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
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Fats +453.8%
Contains more Water +20.4%
Contains more Carbs +274.3%
Contains more Other +79.7%
Equal in Protein - 2.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +203.5%
Contains less Saturated Fat -27.7%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +203.5%
Contains less Saturated Fat -27.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Collard Greens Potato Opinion
Net carbs 1.65g 18.95g Potato
Protein 2.71g 2.5g Collard Greens
Fats 0.72g 0.13g Collard Greens
Carbs 5.65g 21.15g Potato
Calories 33kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0.4g 1.18g Collard Greens
Fiber 4g 2.2g Collard Greens
Calcium 141mg 15mg Collard Greens
Iron 1.13mg 1.08mg Collard Greens
Magnesium 21mg 28mg Potato
Phosphorus 32mg 70mg Potato
Potassium 117mg 535mg Potato
Sodium 15mg 10mg Potato
Zinc 0.23mg 0.36mg Potato
Copper 0.051mg 0.118mg Potato
Manganese 0.51mg 0.219mg Collard Greens
Selenium 0.5µg 0.4µg Collard Greens
Vitamin A 7600IU 10IU Collard Greens
Vitamin A RAE 380µg 1µg Collard Greens
Vitamin E 0.88mg 0.04mg Collard Greens
Vitamin C 18.2mg 9.6mg Collard Greens
Vitamin B1 0.04mg 0.064mg Potato
Vitamin B2 0.106mg 0.048mg Collard Greens
Vitamin B3 0.575mg 1.41mg Potato
Vitamin B5 0.218mg 0.376mg Potato
Vitamin B6 0.128mg 0.311mg Potato
Folate 16µg 28µg Potato
Vitamin K 406.6µg 2µg Collard Greens
Tryptophan 0.027mg 0.025mg Collard Greens
Threonine 0.074mg 0.081mg Potato
Isoleucine 0.086mg 0.08mg Collard Greens
Leucine 0.13mg 0.119mg Collard Greens
Lysine 0.101mg 0.13mg Potato
Methionine 0.028mg 0.038mg Potato
Phenylalanine 0.075mg 0.099mg Potato
Valine 0.104mg 0.125mg Potato
Histidine 0.04mg 0.042mg Potato
Saturated Fat 0.047g 0.034g Potato
Monounsaturated Fat 0.026g 0.003g Collard Greens
Polyunsaturated fat 0.173g 0.057g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Potato
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
138%
Collard Greens
17%
Potato
Minerals Daily Need Coverage Score
22%
Collard Greens
22%
Potato

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.013g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 86)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.2)
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.
Which food is richer in vitamins?
?
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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.