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Beetroot vs. Collard Greens — In-Depth Nutrition Comparison

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Important differences between Beetroot and Collard Greens

  • Beetroot has more Folate, and Potassium, however, Collard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Manganese, Choline, Vitamin E , and Vitamin B2.
  • Collard Greens's daily need coverage for Vitamin K is 339% more.
  • Beetroot contains 7 times more Folate than Collard Greens. Beetroot contains 109µg of Folate, while Collard Greens contains 16µg.

The food varieties used in the comparison are Beets, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Beetroot vs Collard Greens infographic
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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.
Contains more Phosphorus +25%
Contains more Potassium +177.8%
Contains more Zinc +52.2%
Contains more Copper +47.1%
Contains more Selenium +40%
Contains more Calcium +781.3%
Contains more Iron +41.3%
Contains less Sodium -80.8%
Contains more Manganese +55%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Phosphorus +25%
Contains more Potassium +177.8%
Contains more Zinc +52.2%
Contains more Copper +47.1%
Contains more Selenium +40%
Contains more Calcium +781.3%
Contains more Iron +41.3%
Contains less Sodium -80.8%
Contains more Manganese +55%
Equal in Magnesium - 21

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.
:
Contains more Folate +581.3%
Contains more Vitamin A +22930.3%
Contains more Vitamin E +2100%
Contains more Vitamin C +271.4%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +40.6%
Contains more Vitamin B6 +91%
Contains more Choline +540%
Contains more Vitamin K +203200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 4% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Contains more Folate +581.3%
Contains more Vitamin A +22930.3%
Contains more Vitamin E +2100%
Contains more Vitamin C +271.4%
Contains more Vitamin B1 +29%
Contains more Vitamin B2 +165%
Contains more Vitamin B3 +72.2%
Contains more Vitamin B5 +40.6%
Contains more Vitamin B6 +91%
Contains more Choline +540%
Contains more Vitamin K +203200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +69.2%
Contains more Other +45.9%
Contains more Protein +68.3%
Contains more Fats +323.5%
Equal in Water - 90.18
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more Carbs +69.2%
Contains more Other +45.9%
Contains more Protein +68.3%
Contains more Fats +323.5%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +188.3%
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +23.1%
Contains more Polyunsaturated fat +188.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beetroot Collard Greens Opinion
Net carbs 6.76g 1.65g Beetroot
Protein 1.61g 2.71g Collard Greens
Fats 0.17g 0.72g Collard Greens
Carbs 9.56g 5.65g Beetroot
Calories 43kcal 33kcal Beetroot
Sugar 6.76g 0.4g Collard Greens
Fiber 2.8g 4g Collard Greens
Calcium 16mg 141mg Collard Greens
Iron 0.8mg 1.13mg Collard Greens
Magnesium 23mg 21mg Beetroot
Phosphorus 40mg 32mg Beetroot
Potassium 325mg 117mg Beetroot
Sodium 78mg 15mg Collard Greens
Zinc 0.35mg 0.23mg Beetroot
Copper 0.075mg 0.051mg Beetroot
Manganese 0.329mg 0.51mg Collard Greens
Selenium 0.7µg 0.5µg Beetroot
Vitamin A 33IU 7600IU Collard Greens
Vitamin A RAE 2µg 380µg Collard Greens
Vitamin E 0.04mg 0.88mg Collard Greens
Vitamin C 4.9mg 18.2mg Collard Greens
Vitamin B1 0.031mg 0.04mg Collard Greens
Vitamin B2 0.04mg 0.106mg Collard Greens
Vitamin B3 0.334mg 0.575mg Collard Greens
Vitamin B5 0.155mg 0.218mg Collard Greens
Vitamin B6 0.067mg 0.128mg Collard Greens
Folate 109µg 16µg Beetroot
Choline 6mg 38.4mg Collard Greens
Vitamin K 0.2µg 406.6µg Collard Greens
Tryptophan 0.019mg 0.027mg Collard Greens
Threonine 0.047mg 0.074mg Collard Greens
Isoleucine 0.048mg 0.086mg Collard Greens
Leucine 0.068mg 0.13mg Collard Greens
Lysine 0.058mg 0.101mg Collard Greens
Methionine 0.018mg 0.028mg Collard Greens
Phenylalanine 0.046mg 0.075mg Collard Greens
Valine 0.056mg 0.104mg Collard Greens
Histidine 0.021mg 0.04mg Collard Greens
Saturated Fat 0.027g 0.047g Beetroot
Monounsaturated Fat 0.032g 0.026g Beetroot
Polyunsaturated fat 0.06g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Collard Greens
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
12%
Beetroot
129%
Collard Greens
Minerals Daily Need Coverage Score
19%
Beetroot
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 6.36g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 63mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 64)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.5)
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.02g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.