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  6. Collard Greens vs. Cauliflower

Collard Greens vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between Collard Greens and Cauliflower?

  • Collard Greens is higher in Vitamin K, Vitamin A RAE, Manganese, Calcium, Iron, and Fiber, yet Cauliflower is higher in Vitamin C, Folate, Vitamin B5, and Potassium.
  • Collard Greens's daily need coverage for Vitamin K is 326% more.

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

Infographic

Collard Greens vs Cauliflower 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
6
:
4
Cauliflower
Cauliflower
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%
Contains more Phosphorus +37.5%
Contains more Potassium +155.6%
Contains more Zinc +17.4%
Contains more Selenium +20%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
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%
Contains more Phosphorus +37.5%
Contains more Potassium +155.6%
Contains more Zinc +17.4%
Contains more Selenium +20%

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
5
:
5
Cauliflower
Cauliflower
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

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 Cauliflower
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 Collard Greens Cauliflower Opinion
Net carbs 1.65g 2.97g Cauliflower
Protein 2.71g 1.92g Collard Greens
Fats 0.72g 0.28g Collard Greens
Carbs 5.65g 4.97g Collard Greens
Calories 33kcal 25kcal Collard Greens
Fructose 0.97g Cauliflower
Sugar 0.4g 1.91g Collard Greens
Fiber 4g 2g Collard Greens
Calcium 141mg 22mg Collard Greens
Iron 1.13mg 0.42mg Collard Greens
Magnesium 21mg 15mg Collard Greens
Phosphorus 32mg 44mg Cauliflower
Potassium 117mg 299mg Cauliflower
Sodium 15mg 30mg Collard Greens
Zinc 0.23mg 0.27mg Cauliflower
Copper 0.051mg 0.039mg Collard Greens
Manganese 0.51mg 0.155mg Collard Greens
Selenium 0.5µg 0.6µg Cauliflower
Vitamin A 7600IU 0IU Collard Greens
Vitamin A RAE 380µg 0µg Collard Greens
Vitamin E 0.88mg 0.08mg Collard Greens
Vitamin C 18.2mg 48.2mg Cauliflower
Vitamin B1 0.04mg 0.05mg Cauliflower
Vitamin B2 0.106mg 0.06mg Collard Greens
Vitamin B3 0.575mg 0.507mg Collard Greens
Vitamin B5 0.218mg 0.667mg Cauliflower
Vitamin B6 0.128mg 0.184mg Cauliflower
Folate 16µg 57µg Cauliflower
Vitamin K 406.6µg 15.5µg Collard Greens
Tryptophan 0.027mg 0.02mg Collard Greens
Threonine 0.074mg 0.076mg Cauliflower
Isoleucine 0.086mg 0.071mg Collard Greens
Leucine 0.13mg 0.106mg Collard Greens
Lysine 0.101mg 0.217mg Cauliflower
Methionine 0.028mg 0.02mg Collard Greens
Phenylalanine 0.075mg 0.065mg Collard Greens
Valine 0.104mg 0.125mg Cauliflower
Histidine 0.04mg 0.056mg Cauliflower
Saturated Fat 0.047g 0.13g Collard Greens
Monounsaturated Fat 0.026g 0.034g Cauliflower
Polyunsaturated fat 0.173g 0.031g 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
Collard Greens Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
22%
Collard Greens
13%
Cauliflower

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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.