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  6. Collard Greens vs. Kale raw

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

Collard Greens vs Kale raw infographic
Infographic link

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 34% 45% 43% 55% 500% 15% 39% 5% 86% 4.9%
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%
~equal in Calcium ~150mg

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%
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 400% 167% 31% 0% 28% 30% 19% 5.5% 63% 0% 1762% 106% 0.44%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Kale raw 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%

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
4% 9% 84% 2%
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
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
19% 11% 70%
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%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.