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Collard Greens vs. Corn grain — In-Depth Nutrition Comparison

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What are the main differences between Collard Greens and Corn grain?

  • Collard Greens are richer in Vitamin K, Vitamin A, and Vitamin C, yet Corn grain is richer in Vitamin B6, Copper, Vitamin B1, Selenium, Phosphorus, Magnesium, and Iron.
  • Collard Greens' daily need coverage for Vitamin K is 339% higher.

We used Collards, cooked, boiled, drained, without salt and Corn grain, yellow types in this comparison.

Infographic

Collard Greens vs Corn grain 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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more CalciumCalcium +1914.3%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +504.8%
Contains more PotassiumPotassium +145.3%
Contains more IronIron +139.8%
Contains more CopperCopper +515.7%
Contains more ZincZinc +860.9%
Contains more PhosphorusPhosphorus +556.3%
Contains more SeleniumSelenium +3000%
~equal in Manganese ~0.485mg

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% 456% 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 0% 13% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3451.4%
Contains more Vitamin EVitamin E +79.6%
Contains more Vitamin KVitamin K +135433.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +862.5%
Contains more Vitamin B2Vitamin B2 +89.6%
Contains more Vitamin B3Vitamin B3 +530.8%
Contains more Vitamin B5Vitamin B5 +94.5%
Contains more Vitamin B6Vitamin B6 +385.9%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more WaterWater +769.6%
Contains more ProteinProtein +247.6%
Contains more FatsFats +558.3%
Contains more CarbsCarbs +1214.3%
Contains more OtherOther +63.5%

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
16% 31% 53%
Saturated Fat: Sat. Fat 0.667 g
Monounsaturated Fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated Fat -93%
Contains more Mono. FatMonounsaturated Fat +4711.5%
Contains more Poly. FatPolyunsaturated fat +1150.3%

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 Corn grain
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Corn grain Opinion
Calories 33kcal 365kcal Corn grain
Protein 2.71g 9.42g Corn grain
Fats 0.72g 4.74g Corn grain
Vitamin C 18.2mg 0mg Collard Greens
Net carbs 1.65g 66.96g Corn grain
Carbs 5.65g 74.26g Corn grain
Magnesium 21mg 127mg Corn grain
Calcium 141mg 7mg Collard Greens
Potassium 117mg 287mg Corn grain
Iron 1.13mg 2.71mg Corn grain
Sugar 0.4g 0.64g Collard Greens
Fiber 4g 7.3g Corn grain
Copper 0.051mg 0.314mg Corn grain
Zinc 0.23mg 2.21mg Corn grain
Phosphorus 32mg 210mg Corn grain
Sodium 15mg 35mg Collard Greens
Vitamin A 7600IU 214IU Collard Greens
Vitamin A 380µg 11µg Collard Greens
Vitamin E 0.88mg 0.49mg Collard Greens
Manganese 0.51mg 0.485mg Collard Greens
Selenium 0.5µg 15.5µg Corn grain
Vitamin B1 0.04mg 0.385mg Corn grain
Vitamin B2 0.106mg 0.201mg Corn grain
Vitamin B3 0.575mg 3.627mg Corn grain
Vitamin B5 0.218mg 0.424mg Corn grain
Vitamin B6 0.128mg 0.622mg Corn grain
Vitamin K 406.6µg 0.3µg Collard Greens
Folate 16µg 19µg Corn grain
Choline 38.4mg Collard Greens
Saturated Fat 0.047g 0.667g Collard Greens
Monounsaturated Fat 0.026g 1.251g Corn grain
Polyunsaturated fat 0.173g 2.163g Corn grain
Tryptophan 0.027mg 0.067mg Corn grain
Threonine 0.074mg 0.354mg Corn grain
Isoleucine 0.086mg 0.337mg Corn grain
Leucine 0.13mg 1.155mg Corn grain
Lysine 0.101mg 0.265mg Corn grain
Methionine 0.028mg 0.197mg Corn grain
Phenylalanine 0.075mg 0.463mg Corn grain
Valine 0.104mg 0.477mg Corn grain
Histidine 0.04mg 0.287mg Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Corn grain
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
129%
Collard Greens
32%
Corn grain
Minerals Daily Need Coverage Score
22%
Collard Greens
63%
Corn grain

Comparison summary

Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.62g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 52)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.