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  6. Cauliflower vs. Collard Greens

Cauliflower vs. Collard Greens — In-Depth Nutrition Comparison

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What are the differences between Cauliflower and Collard Greens?

  • Cauliflower is higher in Vitamin C, Folate, Vitamin B5, and Potassium, yet Collard Greens is higher in Vitamin K, Vitamin A RAE, Manganese, Calcium, Iron, and Fiber.
  • Collard Greens's daily need coverage for Vitamin K is 326% more.
  • Cauliflower has 4 times more Folate than Collard Greens. While Cauliflower has 57µg of Folate, Collard Greens has only 16µg.

We used Cauliflower, raw and Collards, cooked, boiled, drained, without salt types in this article.

Infographic

Cauliflower 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.
Cauliflower
Cauliflower
4
:
6
Collard Greens
Collard Greens
Contains more Phosphorus +37.5%
Contains more Potassium +155.6%
Contains more Zinc +17.4%
Contains more Selenium +20%
Contains more Calcium +540.9%
Contains more Iron +169%
Contains more Magnesium +40%
Contains less Sodium -50%
Contains more Copper +30.8%
Contains more Manganese +229%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Phosphorus +37.5%
Contains more Potassium +155.6%
Contains more Zinc +17.4%
Contains more Selenium +20%
Contains more Calcium +540.9%
Contains more Iron +169%
Contains more Magnesium +40%
Contains less Sodium -50%
Contains more Copper +30.8%
Contains more Manganese +229%

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.
Cauliflower
Cauliflower
5
:
5
Collard Greens
Collard Greens
Contains more Vitamin C +164.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +206%
Contains more Vitamin B6 +43.8%
Contains more Folate +256.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +13.4%
Contains more Vitamin K +2523.2%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
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%
Contains more Vitamin C +164.8%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +206%
Contains more Vitamin B6 +43.8%
Contains more Folate +256.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +1000%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +13.4%
Contains more Vitamin K +2523.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Collard Greens
Collard Greens
Contains more Protein +41.1%
Contains more Fats +157.1%
Contains more Carbs +13.7%
Equal in Water - 90.18
Equal in Other - 0.74
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
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
Contains more Protein +41.1%
Contains more Fats +157.1%
Contains more Carbs +13.7%
Equal in Water - 90.18
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +30.8%
Contains less Saturated Fat -63.8%
Contains more Polyunsaturated fat +458.1%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Monounsaturated Fat +30.8%
Contains less Saturated Fat -63.8%
Contains more Polyunsaturated fat +458.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Collard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Cauliflower Collard Greens Opinion
Net carbs 2.97g 1.65g Cauliflower
Protein 1.92g 2.71g Collard Greens
Fats 0.28g 0.72g Collard Greens
Carbs 4.97g 5.65g Collard Greens
Calories 25kcal 33kcal Collard Greens
Fructose 0.97g Cauliflower
Sugar 1.91g 0.4g Collard Greens
Fiber 2g 4g Collard Greens
Calcium 22mg 141mg Collard Greens
Iron 0.42mg 1.13mg Collard Greens
Magnesium 15mg 21mg Collard Greens
Phosphorus 44mg 32mg Cauliflower
Potassium 299mg 117mg Cauliflower
Sodium 30mg 15mg Collard Greens
Zinc 0.27mg 0.23mg Cauliflower
Copper 0.039mg 0.051mg Collard Greens
Manganese 0.155mg 0.51mg Collard Greens
Selenium 0.6µg 0.5µg Cauliflower
Vitamin A 0IU 7600IU Collard Greens
Vitamin A RAE 0µg 380µg Collard Greens
Vitamin E 0.08mg 0.88mg Collard Greens
Vitamin C 48.2mg 18.2mg Cauliflower
Vitamin B1 0.05mg 0.04mg Cauliflower
Vitamin B2 0.06mg 0.106mg Collard Greens
Vitamin B3 0.507mg 0.575mg Collard Greens
Vitamin B5 0.667mg 0.218mg Cauliflower
Vitamin B6 0.184mg 0.128mg Cauliflower
Folate 57µg 16µg Cauliflower
Vitamin K 15.5µg 406.6µg Collard Greens
Tryptophan 0.02mg 0.027mg Collard Greens
Threonine 0.076mg 0.074mg Cauliflower
Isoleucine 0.071mg 0.086mg Collard Greens
Leucine 0.106mg 0.13mg Collard Greens
Lysine 0.217mg 0.101mg Cauliflower
Methionine 0.02mg 0.028mg Collard Greens
Phenylalanine 0.065mg 0.075mg Collard Greens
Valine 0.125mg 0.104mg Cauliflower
Histidine 0.056mg 0.04mg Cauliflower
Saturated Fat 0.13g 0.047g Collard Greens
Monounsaturated Fat 0.034g 0.026g Cauliflower
Polyunsaturated fat 0.031g 0.173g Collard Greens
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower 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
30%
Cauliflower
138%
Collard Greens
Minerals Daily Need Coverage Score
13%
Cauliflower
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.083g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 0)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.