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  6. Collard Greens vs. Kale

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.

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.
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%
Kale
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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%
~equal in Zinc ~0.24mg

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%
Kale
Kale
4
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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Kale 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%

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
Kale
Kale
2
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 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
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Kale
Kale
2
19% 11% 70%
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%

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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. 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.