Collard Greens vs. Kale — In-Depth Nutrition Comparison
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What are the main differences between collard Greens and kale?
- Collard Greens are richer in fiber, choline, and calcium, yet kale is richer in vitamin K, vitamin A, vitamin C, and copper.
- Kale's daily need coverage for vitamin K is 342% higher.
- Collard Greens have 96 times more choline than kale. Collard Greens have 38.4mg of choline, while kale has 0.4mg.
We used Collards, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without salt types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +95.8% |
| Contains more IronIron | +25.6% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains less SodiumSodium | -34.8% |
| Contains more ManganeseManganese | +22.6% |
| Contains more PotassiumPotassium | +94.9% |
| Contains more CopperCopper | +205.9% |
| Contains more SeleniumSelenium | +80% |
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.
| Contains more Vitamin B2Vitamin B2 | +51.4% |
| Contains more Vitamin B3Vitamin B3 | +15% |
| Contains more Vitamin B5Vitamin B5 | +344.9% |
| Contains more FolateFolate | +23.1% |
| Contains more CholineCholine | +9500% |
| Contains more Vitamin CVitamin C | +125.3% |
| Contains more Vitamin AVitamin A | +79.2% |
| Contains more Vitamin B1Vitamin B1 | +32.5% |
| Contains more Vitamin KVitamin K | +100.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
| Contains more ProteinProtein | +42.6% |
| Contains more FatsFats | +80% |
| Contains more OtherOther | +17.6% |
~equal in
Carbs
~5.63g
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.047 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
| Contains less Sat. FatSaturated fat | -9.6% |
| Contains more Mono. FatMonounsaturated fat | +15.4% |
| Contains more Poly. FatPolyunsaturated fat | +11.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 406.6µg | 817µg | 342% |
| Vitamin A | 380µg | 681µg | 33% |
| Vitamin C | 18.2mg | 41mg | 25% |
| Copper | 0.051mg | 0.156mg | 12% |
| Fiber | 4g | 2g | 8% |
| Choline | 38.4mg | 0.4mg | 7% |
| Calcium | 141mg | 72mg | 7% |
| Manganese | 0.51mg | 0.416mg | 4% |
| Vitamin B2 | 0.106mg | 0.07mg | 3% |
| Vitamin B5 | 0.218mg | 0.049mg | 3% |
| Iron | 1.13mg | 0.9mg | 3% |
| Potassium | 117mg | 228mg | 3% |
| Protein | 2.71g | 1.9g | 2% |
| Vitamin B6 | 0.128mg | 0.138mg | 1% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Phosphorus | 32mg | 28mg | 1% |
| Magnesium | 21mg | 18mg | 1% |
| Folate | 16µg | 13µg | 1% |
| Vitamin B1 | 0.04mg | 0.053mg | 1% |
| Calories | 33kcal | 28kcal | 0% |
| Fats | 0.72g | 0.4g | 0% |
| Net carbs | 1.65g | 3.63g | N/A |
| Carbs | 5.65g | 5.63g | 0% |
| Sugar | 0.4g | 1.25g | N/A |
| Zinc | 0.23mg | 0.24mg | 0% |
| Sodium | 15mg | 23mg | 0% |
| Vitamin E | 0.88mg | 0.85mg | 0% |
| Vitamin B3 | 0.575mg | 0.5mg | 0% |
| Saturated fat | 0.047g | 0.052g | 0% |
| Monounsaturated fat | 0.026g | 0.03g | 0% |
| Polyunsaturated fat | 0.173g | 0.193g | 0% |
| Tryptophan | 0.027mg | 0.023mg | 0% |
| Threonine | 0.074mg | 0.085mg | 0% |
| Isoleucine | 0.086mg | 0.114mg | 0% |
| Leucine | 0.13mg | 0.133mg | 0% |
| Lysine | 0.101mg | 0.114mg | 0% |
| Methionine | 0.028mg | 0.018mg | 0% |
| Phenylalanine | 0.075mg | 0.097mg | 0% |
| Valine | 0.104mg | 0.104mg | 0% |
| Histidine | 0.04mg | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
103%
193%
Minerals Daily Need Coverage Score
22%
22%
Comparison summary
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Collard Greens is lower in Saturated fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.