Collard Greens vs. Kale raw — In-Depth Nutrition Comparison
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A recap on differences between collard Greens and kale raw
- Collard Greens have more choline; however, kale raw is higher in vitamin K, copper, vitamin C, vitamin A, folate, vitamin B6, potassium, phosphorus, and manganese.
- Kale raw covers your daily vitamin K needs 249% more than collard Greens.
- Kale raw contains 48 times less choline than collard Greens. Collard Greens contain 38.4mg of choline, while kale raw contains 0.8mg.
Food varieties used in this article are Collards, cooked, boiled, drained, without salt and Kale, raw.
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 less SodiumSodium | -60.5% |
| Contains more MagnesiumMagnesium | +123.8% |
| Contains more PotassiumPotassium | +319.7% |
| Contains more IronIron | +30.1% |
| Contains more CopperCopper | +2839.2% |
| Contains more ZincZinc | +143.5% |
| Contains more PhosphorusPhosphorus | +187.5% |
| Contains more ManganeseManganese | +29.2% |
| 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 B5Vitamin B5 | +139.6% |
| Contains more CholineCholine | +4700% |
| Contains more Vitamin CVitamin C | +559.3% |
| Contains more Vitamin AVitamin A | +31.6% |
| Contains more Vitamin EVitamin E | +75% |
| Contains more Vitamin B1Vitamin B1 | +175% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more Vitamin B3Vitamin B3 | +73.9% |
| Contains more Vitamin B6Vitamin B6 | +111.7% |
| Contains more Vitamin KVitamin K | +73.3% |
| Contains more FolateFolate | +781.3% |
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:
4.28 g
Fats:
0.93 g
Carbs:
8.75 g
Water:
84.04 g
Other:
2 g
| Contains more ProteinProtein | +57.9% |
| Contains more FatsFats | +29.2% |
| Contains more CarbsCarbs | +54.9% |
| Contains more OtherOther | +170.3% |
~equal in
Water
~84.04g
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
0.091 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.338 g
| Contains less Sat. FatSaturated fat | -48.4% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +95.4% |
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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| Rich in minerals |
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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 406.6µg | 704.8µg | 249% |
| Copper | 0.051mg | 1.499mg | 161% |
| Vitamin C | 18.2mg | 120mg | 113% |
| Folate | 16µg | 141µg | 31% |
| Vitamin A | 380µg | 500µg | 13% |
| Vitamin B6 | 0.128mg | 0.271mg | 11% |
| Potassium | 117mg | 491mg | 11% |
| Phosphorus | 32mg | 92mg | 9% |
| Choline | 38.4mg | 0.8mg | 7% |
| Manganese | 0.51mg | 0.659mg | 6% |
| Vitamin B1 | 0.04mg | 0.11mg | 6% |
| Magnesium | 21mg | 47mg | 6% |
| Iron | 1.13mg | 1.47mg | 4% |
| Vitamin E | 0.88mg | 1.54mg | 4% |
| Zinc | 0.23mg | 0.56mg | 3% |
| Vitamin B5 | 0.218mg | 0.091mg | 3% |
| Vitamin B3 | 0.575mg | 1mg | 3% |
| Protein | 2.71g | 4.28g | 3% |
| Fiber | 4g | 3.6g | 2% |
| Vitamin B2 | 0.106mg | 0.13mg | 2% |
| Polyunsaturated fat | 0.173g | 0.338g | 1% |
| Calories | 33kcal | 49kcal | 1% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Sodium | 15mg | 38mg | 1% |
| Calcium | 141mg | 150mg | 1% |
| Carbs | 5.65g | 8.75g | 1% |
| Fats | 0.72g | 0.93g | 0% |
| Net carbs | 1.65g | 5.15g | N/A |
| Sugar | 0.4g | 2.26g | N/A |
| Saturated fat | 0.047g | 0.091g | 0% |
| Monounsaturated fat | 0.026g | 0.052g | 0% |
| Tryptophan | 0.027mg | 0% | |
| Threonine | 0.074mg | 0% | |
| Isoleucine | 0.086mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.101mg | 0% | |
| Methionine | 0.028mg | 0% | |
| Phenylalanine | 0.075mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 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 | |
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%
201%
Minerals Daily Need Coverage Score
22%
83%
Comparison summary
Which food is richer in minerals?
Kale raw is relatively richer in minerals
Which food is richer in vitamins?
Kale raw is relatively richer in vitamins
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 23mg)
Which food is lower in Saturated fat?
Collard Greens is lower in Saturated fat (difference - 0.044g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)