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  6. Broccoli vs. Collard Greens

Broccoli vs. Collard Greens — In-Depth Nutrition Comparison

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Important differences between broccoli and collard Greens

  • Broccoli has more vitamin C, folate, vitamin B5, and potassium; however, collard Greens are richer in vitamin K, vitamin A, manganese, calcium, and fiber.
  • Collard Greens' daily need coverage for vitamin K is 254% more.
  • Broccoli contains 5 times more vitamin C than collard Greens. Broccoli contains 89.2mg of vitamin C, while collard Greens contain 18.2mg.

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

Infographic

Broccoli vs Collard Greens 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more PotassiumPotassium +170.1%
Contains more ZincZinc +78.3%
Contains more PhosphorusPhosphorus +106.3%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +200%
Contains more IronIron +54.8%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +142.9%
~equal in Magnesium ~21mg
~equal in Copper ~0.051mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin CVitamin C +390.1%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B5Vitamin B5 +162.8%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more FolateFolate +293.8%
Contains more Vitamin AVitamin A +1125.8%
Contains more Vitamin EVitamin E +12.8%
Contains more Vitamin KVitamin K +300.2%
Contains more CholineCholine +105.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.106mg
~equal in Vitamin B3 ~0.575mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Collard Greens DV% diff.
Vitamin K 101.6µg 406.6µg 254%
Vitamin C 89.2mg 18.2mg 79%
Vitamin A 31µg 380µg 39%
Manganese 0.21mg 0.51mg 13%
Folate 63µg 16µg 12%
Calcium 47mg 141mg 9%
Vitamin B5 0.573mg 0.218mg 7%
Fiber 2.6g 4g 6%
Potassium 316mg 117mg 6%
Iron 0.73mg 1.13mg 5%
Phosphorus 66mg 32mg 5%
Selenium 2.5µg 0.5µg 4%
Vitamin B6 0.175mg 0.128mg 4%
Choline 18.7mg 38.4mg 4%
Vitamin B1 0.071mg 0.04mg 3%
Zinc 0.41mg 0.23mg 2%
Vitamin B2 0.117mg 0.106mg 1%
Polyunsaturated fat 0.038g 0.173g 1%
Fructose 0.68g 1%
Vitamin E 0.78mg 0.88mg 1%
Fats 0.37g 0.72g 1%
Sodium 33mg 15mg 1%
Calories 34kcal 33kcal 0%
Protein 2.82g 2.71g 0%
Carbs 6.64g 5.65g 0%
Net carbs 4.04g 1.65g N/A
Magnesium 21mg 21mg 0%
Sugar 1.7g 0.4g N/A
Copper 0.049mg 0.051mg 0%
Vitamin B3 0.639mg 0.575mg 0%
Saturated fat 0.039g 0.047g 0%
Monounsaturated fat 0.011g 0.026g 0%
Tryptophan 0.033mg 0.027mg 0%
Threonine 0.088mg 0.074mg 0%
Isoleucine 0.079mg 0.086mg 0%
Leucine 0.129mg 0.13mg 0%
Lysine 0.135mg 0.101mg 0%
Methionine 0.038mg 0.028mg 0%
Phenylalanine 0.117mg 0.075mg 0%
Valine 0.125mg 0.104mg 0%
Histidine 0.059mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 CarbsCarbs +17.5%
Contains more OtherOther +17.6%
Contains more FatsFats +94.6%
~equal in Protein ~2.71g
~equal in Water ~90.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains less Sat. FatSaturated fat -17%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +355.3%

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.