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  6. Collard Greens vs. Broccoli

Collard Greens vs. Broccoli — In-Depth Nutrition Comparison

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Important differences between collard Greens and broccoli

  • Collard Greens have more vitamin K, vitamin A, manganese, calcium, and fiber; however, broccoli is richer in vitamin C, folate, vitamin B5, and potassium.
  • Collard Greens' daily need coverage for vitamin K is 254% more.
  • Collard Greens contain 12 times more vitamin A than broccoli. Collard Greens contain 7600IU of vitamin A, while broccoli contains 623IU.

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

Infographic

Collard Greens vs Broccoli 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.
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more CalciumCalcium +200%
Contains more IronIron +54.8%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +142.9%
Contains more PotassiumPotassium +170.1%
Contains more ZincZinc +78.3%
Contains more PhosphorusPhosphorus +106.3%
Contains more SeleniumSelenium +400%
~equal in Magnesium ~21mg
~equal in Copper ~0.049mg

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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%
Contains more Vitamin CVitamin C +390.1%
Contains more Vitamin B1Vitamin B1 +77.5%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B5Vitamin B5 +162.8%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more FolateFolate +293.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Broccoli DV% diff.
Vitamin K 406.6µg 101.6µg 254%
Vitamin C 18.2mg 89.2mg 79%
Vitamin A 380µg 31µg 39%
Manganese 0.51mg 0.21mg 13%
Folate 16µg 63µg 12%
Calcium 141mg 47mg 9%
Vitamin B5 0.218mg 0.573mg 7%
Fiber 4g 2.6g 6%
Potassium 117mg 316mg 6%
Iron 1.13mg 0.73mg 5%
Phosphorus 32mg 66mg 5%
Selenium 0.5µg 2.5µg 4%
Vitamin B6 0.128mg 0.175mg 4%
Choline 38.4mg 18.7mg 4%
Vitamin B1 0.04mg 0.071mg 3%
Zinc 0.23mg 0.41mg 2%
Vitamin B2 0.106mg 0.117mg 1%
Polyunsaturated fat 0.173g 0.038g 1%
Fructose 0.68g 1%
Vitamin E 0.88mg 0.78mg 1%
Fats 0.72g 0.37g 1%
Sodium 15mg 33mg 1%
Calories 33kcal 34kcal 0%
Protein 2.71g 2.82g 0%
Carbs 5.65g 6.64g 0%
Net carbs 1.65g 4.04g N/A
Magnesium 21mg 21mg 0%
Sugar 0.4g 1.7g N/A
Copper 0.051mg 0.049mg 0%
Vitamin B3 0.575mg 0.639mg 0%
Saturated fat 0.047g 0.039g 0%
Monounsaturated fat 0.026g 0.011g 0%
Tryptophan 0.027mg 0.033mg 0%
Threonine 0.074mg 0.088mg 0%
Isoleucine 0.086mg 0.079mg 0%
Leucine 0.13mg 0.129mg 0%
Lysine 0.101mg 0.135mg 0%
Methionine 0.028mg 0.038mg 0%
Phenylalanine 0.075mg 0.117mg 0%
Valine 0.104mg 0.125mg 0%
Histidine 0.04mg 0.059mg 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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more FatsFats +94.6%
Contains more CarbsCarbs +17.5%
Contains more OtherOther +17.6%
~equal in Protein ~2.82g
~equal in Water ~89.3g

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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +355.3%
Contains less Sat. FatSaturated fat -17%

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