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  6. Collard Greens vs. Lettuce

Collard Greens vs. Lettuce — In-Depth Nutrition Comparison

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A recap on the differences between collard Greens and lettuce

  • Collard Greens have more vitamin K, manganese, fiber, calcium, and vitamin C; however, lettuce is higher in folate.
  • Collard Greens cover your daily vitamin K needs 234% more than lettuce.
  • Lettuce contains 4 times less vitamin E than collard Greens. Collard Greens contain 0.88mg of vitamin E, while lettuce contains 0.22mg.

Food varieties used in this article are Collards, cooked, boiled, drained, without salt and Lettuce, green leaf, raw.

Infographic

Collard Greens vs Lettuce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +291.7%
Contains more IronIron +31.4%
Contains more CopperCopper +75.9%
Contains more ZincZinc +27.8%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +104%
Contains more PotassiumPotassium +65.8%
Contains more SeleniumSelenium +20%
~equal in Phosphorus ~29mg

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12%
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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin CVitamin C +97.8%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +62.7%
Contains more Vitamin B6Vitamin B6 +42.2%
Contains more Vitamin KVitamin K +221.9%
Contains more Vitamin B1Vitamin B1 +75%
Contains more FolateFolate +137.5%
~equal in Vitamin A ~370µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Lettuce DV% diff.
Vitamin K 406.6µg 126.3µg 234%
Calcium 141mg 36mg 11%
Fiber 4g 1.3g 11%
Manganese 0.51mg 0.25mg 11%
Vitamin C 18.2mg 9.2mg 10%
Folate 16µg 38µg 6%
Choline 38.4mg 13.6mg 5%
Vitamin E 0.88mg 0.22mg 4%
Protein 2.71g 1.36g 3%
Iron 1.13mg 0.86mg 3%
Vitamin B1 0.04mg 0.07mg 3%
Vitamin B6 0.128mg 0.09mg 3%
Magnesium 21mg 13mg 2%
Potassium 117mg 194mg 2%
Copper 0.051mg 0.029mg 2%
Vitamin B2 0.106mg 0.08mg 2%
Vitamin B5 0.218mg 0.134mg 2%
Calories 33kcal 15kcal 1%
Fats 0.72g 0.15g 1%
Carbs 5.65g 2.87g 1%
Sodium 15mg 28mg 1%
Vitamin A 380µg 370µg 1%
Vitamin B3 0.575mg 0.375mg 1%
Polyunsaturated fat 0.173g 0.082g 1%
Fructose 0.43g 1%
Net carbs 1.65g 1.57g N/A
Sugar 0.4g 0.78g N/A
Zinc 0.23mg 0.18mg 0%
Phosphorus 32mg 29mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.047g 0.02g 0%
Monounsaturated fat 0.026g 0.006g 0%
Tryptophan 0.027mg 0.009mg 0%
Threonine 0.074mg 0.059mg 0%
Isoleucine 0.086mg 0.084mg 0%
Leucine 0.13mg 0.079mg 0%
Lysine 0.101mg 0.084mg 0%
Methionine 0.028mg 0.016mg 0%
Phenylalanine 0.075mg 0.055mg 0%
Valine 0.104mg 0.07mg 0%
Histidine 0.04mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +99.3%
Contains more FatsFats +380%
Contains more CarbsCarbs +96.9%
Contains more OtherOther +15.6%
~equal in Water ~94.98g

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% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +333.3%
Contains more Poly. FatPolyunsaturated fat +111%
Contains less Sat. FatSaturated fat -57.4%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.