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Collard Greens vs. Kale — In-Depth Nutrition Comparison

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What are the main differences between Collard Greens and Kale?

  • Collard Greens is richer in Fiber, Choline, and Calcium, yet Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Copper.
  • Kale's daily need coverage for Vitamin K is 342% higher.
  • Collard Greens has 96 times more Choline than Kale. Collard Greens has 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.

Infographic

Collard Greens vs Kale 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.
Contains more Calcium +95.8%
Contains more Iron +25.6%
Contains more Magnesium +16.7%
Contains more Phosphorus +14.3%
Contains less Sodium -34.8%
Contains more Manganese +22.6%
Contains more Potassium +94.9%
Contains more Copper +205.9%
Contains more Selenium +80%
Equal in Zinc - 0.24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +95.8%
Contains more Iron +25.6%
Contains more Magnesium +16.7%
Contains more Phosphorus +14.3%
Contains less Sodium -34.8%
Contains more Manganese +22.6%
Contains more Potassium +94.9%
Contains more Copper +205.9%
Contains more Selenium +80%
Equal in Zinc - 0.24

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.
:
5
Kale
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +344.9%
Contains more Folate +23.1%
Contains more Choline +9500%
Contains more Vitamin A +79.2%
Contains more Vitamin C +125.3%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +100.9%
Equal in Vitamin E - 0.85
Equal in Vitamin B6 - 0.138
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 1% 2043%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +344.9%
Contains more Folate +23.1%
Contains more Choline +9500%
Contains more Vitamin A +79.2%
Contains more Vitamin C +125.3%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +100.9%
Equal in Vitamin E - 0.85
Equal in Vitamin B6 - 0.138

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +42.6%
Contains more Fats +80%
Contains more Other +17.6%
Equal in Carbs - 5.63
Equal in Water - 91.2
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +42.6%
Contains more Fats +80%
Contains more Other +17.6%
Equal in Carbs - 5.63
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +11.6%
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated 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.
Collard Greens Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
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 Collard Greens Kale Opinion
Net carbs 1.65g 3.63g Kale
Protein 2.71g 1.9g Collard Greens
Fats 0.72g 0.4g Collard Greens
Carbs 5.65g 5.63g Collard Greens
Calories 33kcal 28kcal Collard Greens
Sugar 0.4g 1.25g Collard Greens
Fiber 4g 2g Collard Greens
Calcium 141mg 72mg Collard Greens
Iron 1.13mg 0.9mg Collard Greens
Magnesium 21mg 18mg Collard Greens
Phosphorus 32mg 28mg Collard Greens
Potassium 117mg 228mg Kale
Sodium 15mg 23mg Collard Greens
Zinc 0.23mg 0.24mg Kale
Copper 0.051mg 0.156mg Kale
Manganese 0.51mg 0.416mg Collard Greens
Selenium 0.5µg 0.9µg Kale
Vitamin A 7600IU 13621IU Kale
Vitamin A RAE 380µg 681µg Kale
Vitamin E 0.88mg 0.85mg Collard Greens
Vitamin C 18.2mg 41mg Kale
Vitamin B1 0.04mg 0.053mg Kale
Vitamin B2 0.106mg 0.07mg Collard Greens
Vitamin B3 0.575mg 0.5mg Collard Greens
Vitamin B5 0.218mg 0.049mg Collard Greens
Vitamin B6 0.128mg 0.138mg Kale
Folate 16µg 13µg Collard Greens
Choline 38.4mg 0.4mg Collard Greens
Vitamin K 406.6µg 817µg Kale
Tryptophan 0.027mg 0.023mg Collard Greens
Threonine 0.074mg 0.085mg Kale
Isoleucine 0.086mg 0.114mg Kale
Leucine 0.13mg 0.133mg Kale
Lysine 0.101mg 0.114mg Kale
Methionine 0.028mg 0.018mg Collard Greens
Phenylalanine 0.075mg 0.097mg Kale
Valine 0.104mg 0.104mg
Histidine 0.04mg 0.04mg
Saturated Fat 0.047g 0.052g Collard Greens
Monounsaturated Fat 0.026g 0.03g Kale
Polyunsaturated fat 0.173g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
129%
Collard Greens
238%
Kale
Minerals Daily Need Coverage Score
22%
Collard Greens
22%
Kale

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Collard Greens
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.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.