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  6. Collard Greens vs. Beetroot

Collard Greens vs. Beetroot — In-Depth Nutrition Comparison

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Important differences between Collard Greens and Beetroot

  • Collard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Manganese, Choline, Vitamin E , and Vitamin B2, however, Beetroot is richer in Folate, and Potassium.
  • Collard Greens's daily need coverage for Vitamin K is 339% more.
  • Collard Greens contains 190 times more Vitamin A RAE than Beetroot. Collard Greens contains 380µg of Vitamin A RAE, while Beetroot contains 2µg.

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

Infographic

Collard Greens vs Beetroot 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
Beetroot
Beetroot
Contains more Calcium +781.3%
Contains more Iron +41.3%
Contains less Sodium -80.8%
Contains more Manganese +55%
Contains more Phosphorus +25%
Contains more Potassium +177.8%
Contains more Zinc +52.2%
Contains more Copper +47.1%
Contains more Selenium +40%
Equal in Magnesium - 23
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +781.3%
Contains more Iron +41.3%
Contains less Sodium -80.8%
Contains more Manganese +55%
Contains more Phosphorus +25%
Contains more Potassium +177.8%
Contains more Zinc +52.2%
Contains more Copper +47.1%
Contains more Selenium +40%
Equal in Magnesium - 23

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
9
:
1
Beetroot
Beetroot
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 Vitamin K +203200%
Contains more Folate +581.3%
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
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 Vitamin K +203200%
Contains more Folate +581.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Beetroot
Beetroot
Contains more Protein +68.3%
Contains more Fats +323.5%
Contains more Carbs +69.2%
Contains more Other +45.9%
Equal in Water - 87.58
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
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +68.3%
Contains more Fats +323.5%
Contains more Carbs +69.2%
Contains more Other +45.9%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
1
:
2
Beetroot
Beetroot
Contains more Polyunsaturated fat +188.3%
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +23.1%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +188.3%
Contains less Saturated Fat -42.6%
Contains more Monounsaturated Fat +23.1%

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

Which food is preferable for your diet?

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

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