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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 have more vitamin K, vitamin A, vitamin C, calcium, manganese, choline, vitamin E, and vitamin B2; however, beetroot is richer in folate and potassium.
  • Collard Greens' daily need coverage for vitamin K is 339% more.
  • Collard Greens contain 230 times more vitamin A than beetroot. Collard Greens contain 7600IU of vitamin A, while beetroot contains 33IU.

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more CalciumCalcium +781.3%
Contains more IronIron +41.3%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +55%
Contains more PotassiumPotassium +177.8%
Contains more CopperCopper +47.1%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +25%
Contains more SeleniumSelenium +40%
~equal in Magnesium ~23mg

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin CVitamin C +271.4%
Contains more Vitamin AVitamin A +18900%
Contains more Vitamin EVitamin E +2100%
Contains more Vitamin B1Vitamin B1 +29%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B3Vitamin B3 +72.2%
Contains more Vitamin B5Vitamin B5 +40.6%
Contains more Vitamin B6Vitamin B6 +91%
Contains more Vitamin KVitamin K +203200%
Contains more CholineCholine +540%
Contains more FolateFolate +581.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Beetroot DV% diff.
Vitamin K 406.6µg 0.2µg 339%
Vitamin A 380µg 2µg 42%
Folate 16µg 109µg 23%
Vitamin C 18.2mg 4.9mg 15%
Calcium 141mg 16mg 13%
Manganese 0.51mg 0.329mg 8%
Choline 38.4mg 6mg 6%
Potassium 117mg 325mg 6%
Vitamin E 0.88mg 0.04mg 6%
Vitamin B2 0.106mg 0.04mg 5%
Vitamin B6 0.128mg 0.067mg 5%
Fiber 4g 2.8g 5%
Iron 1.13mg 0.8mg 4%
Copper 0.051mg 0.075mg 3%
Sodium 15mg 78mg 3%
Vitamin B3 0.575mg 0.334mg 2%
Protein 2.71g 1.61g 2%
Vitamin B5 0.218mg 0.155mg 1%
Polyunsaturated fat 0.173g 0.06g 1%
Calories 33kcal 43kcal 1%
Vitamin B1 0.04mg 0.031mg 1%
Fats 0.72g 0.17g 1%
Phosphorus 32mg 40mg 1%
Zinc 0.23mg 0.35mg 1%
Carbs 5.65g 9.56g 1%
Net carbs 1.65g 6.76g N/A
Magnesium 21mg 23mg 0%
Sugar 0.4g 6.76g N/A
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.047g 0.027g 0%
Monounsaturated fat 0.026g 0.032g 0%
Tryptophan 0.027mg 0.019mg 0%
Threonine 0.074mg 0.047mg 0%
Isoleucine 0.086mg 0.048mg 0%
Leucine 0.13mg 0.068mg 0%
Lysine 0.101mg 0.058mg 0%
Methionine 0.028mg 0.018mg 0%
Phenylalanine 0.075mg 0.046mg 0%
Valine 0.104mg 0.056mg 0%
Histidine 0.04mg 0.021mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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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. 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.