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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 has more Choline, however, Kale raw is higher in Vitamin K, Copper, Vitamin C, Folate, Vitamin A RAE, 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 contains 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.
Contains less Sodium -60.5%
Contains more Iron +30.1%
Contains more Magnesium +123.8%
Contains more Phosphorus +187.5%
Contains more Potassium +319.7%
Contains more Zinc +143.5%
Contains more Copper +2839.2%
Contains more Manganese +29.2%
Contains more Selenium +80%
Equal in Calcium - 150
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 45% 56% 34% 40% 44% 5% 16% 500% 86% 5%
Contains less Sodium -60.5%
Contains more Iron +30.1%
Contains more Magnesium +123.8%
Contains more Phosphorus +187.5%
Contains more Potassium +319.7%
Contains more Zinc +143.5%
Contains more Copper +2839.2%
Contains more Manganese +29.2%
Contains more Selenium +80%
Equal in Calcium - 150

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 B5 +139.6%
Contains more Choline +4700%
Contains more Vitamin A +31.4%
Contains more Vitamin E +75%
Contains more Vitamin C +559.3%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +73.9%
Contains more Vitamin B6 +111.7%
Contains more Folate +781.3%
Contains more Vitamin K +73.3%
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 600% 31% 0% 400% 28% 30% 19% 6% 63% 106% 0% 1% 1762%
Contains more Vitamin B5 +139.6%
Contains more Choline +4700%
Contains more Vitamin A +31.4%
Contains more Vitamin E +75%
Contains more Vitamin C +559.3%
Contains more Vitamin B1 +175%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B3 +73.9%
Contains more Vitamin B6 +111.7%
Contains more Folate +781.3%
Contains more Vitamin K +73.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +57.9%
Contains more Fats +29.2%
Contains more Carbs +54.9%
Contains more Other +170.3%
Equal in Water - 84.04
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 Protein +57.9%
Contains more Fats +29.2%
Contains more Carbs +54.9%
Contains more Other +170.3%
Equal in Water - 84.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -48.4%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +95.4%
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
19% 11% 70%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.338 g
Contains less Saturated Fat -48.4%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated 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.
Collard Greens Kale raw
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Collard Greens Kale raw Opinion
Net carbs 1.65g 5.15g Kale raw
Protein 2.71g 4.28g Kale raw
Fats 0.72g 0.93g Kale raw
Carbs 5.65g 8.75g Kale raw
Calories 33kcal 49kcal Kale raw
Sugar 0.4g 2.26g Collard Greens
Fiber 4g 3.6g Collard Greens
Calcium 141mg 150mg Kale raw
Iron 1.13mg 1.47mg Kale raw
Magnesium 21mg 47mg Kale raw
Phosphorus 32mg 92mg Kale raw
Potassium 117mg 491mg Kale raw
Sodium 15mg 38mg Collard Greens
Zinc 0.23mg 0.56mg Kale raw
Copper 0.051mg 1.499mg Kale raw
Manganese 0.51mg 0.659mg Kale raw
Selenium 0.5µg 0.9µg Kale raw
Vitamin A 7600IU 9990IU Kale raw
Vitamin A RAE 380µg 500µg Kale raw
Vitamin E 0.88mg 1.54mg Kale raw
Vitamin C 18.2mg 120mg Kale raw
Vitamin B1 0.04mg 0.11mg Kale raw
Vitamin B2 0.106mg 0.13mg Kale raw
Vitamin B3 0.575mg 1mg Kale raw
Vitamin B5 0.218mg 0.091mg Collard Greens
Vitamin B6 0.128mg 0.271mg Kale raw
Folate 16µg 141µg Kale raw
Choline 38.4mg 0.8mg Collard Greens
Vitamin K 406.6µg 704.8µg Kale raw
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.091g Collard Greens
Monounsaturated Fat 0.026g 0.052g Kale raw
Polyunsaturated fat 0.173g 0.338g Kale raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Kale raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
129%
Collard Greens
234%
Kale raw
Minerals Daily Need Coverage Score
22%
Collard Greens
83%
Kale raw

Comparison summary

Which food is richer in minerals?
Kale raw
Kale raw is relatively richer in minerals
Which food is richer in vitamins?
Kale raw
Kale raw is relatively richer in vitamins
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Collard Greens
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?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.