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  6. Collard Greens vs. Napa cabbage

Collard Greens vs. Napa cabbage — In-Depth Nutrition Comparison

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Important differences between Collard Greens and Napa cabbage

  • Collard Greens has more Vitamin A RAE, Vitamin C, Manganese, Calcium, Vitamin B6, and Vitamin B2, however, Napa cabbage is richer in Folate, and Copper.
  • Collard Greens's daily need coverage for Vitamin A RAE is 41% more.
  • Collard Greens contains 6 times more Vitamin C than Napa cabbage. Collard Greens contains 18.2mg of Vitamin C, while Napa cabbage contains 3.2mg.

The food varieties used in the comparison are Collards, cooked, boiled, drained, without salt and Cabbage, napa, cooked.

Infographic

Collard Greens vs Napa cabbage 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.
Collard Greens
Collard Greens
8
:
2
Napa cabbage
Napa cabbage
Contains more Calcium +386.2%
Contains more Iron +52.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +68.4%
Contains more Potassium +34.5%
Contains more Zinc +64.3%
Contains more Manganese +151.2%
Contains more Selenium +25%
Contains less Sodium -26.7%
Contains more Copper +88.2%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Napa cabbage
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 28% 6% 9% 8% 2% 4% 32% 27% 3%
Contains more Calcium +386.2%
Contains more Iron +52.7%
Contains more Magnesium +162.5%
Contains more Phosphorus +68.4%
Contains more Potassium +34.5%
Contains more Zinc +64.3%
Contains more Manganese +151.2%
Contains more Selenium +25%
Contains less Sodium -26.7%
Contains more Copper +88.2%

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.
Collard Greens
Collard Greens
9
:
1
Napa cabbage
Napa cabbage
Contains more Vitamin A +2789.7%
Contains more Vitamin C +468.8%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +324%
Contains more Vitamin B3 +23.4%
Contains more Vitamin B5 +522.9%
Contains more Vitamin B6 +245.9%
Contains more Folate +168.8%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Napa cabbage
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 11% 2% 6% 9% 3% 9% 33% 0% 0%
Contains more Vitamin A +2789.7%
Contains more Vitamin C +468.8%
Contains more Vitamin B1 +700%
Contains more Vitamin B2 +324%
Contains more Vitamin B3 +23.4%
Contains more Vitamin B5 +522.9%
Contains more Vitamin B6 +245.9%
Contains more Folate +168.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
4
:
1
Napa cabbage
Napa cabbage
Contains more Protein +146.4%
Contains more Fats +323.5%
Contains more Carbs +153.4%
Contains more Other +335.3%
Equal in Water - 96.33
Collard Greens
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Napa cabbage
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more Protein +146.4%
Contains more Fats +323.5%
Contains more Carbs +153.4%
Contains more Other +335.3%
Equal in Water - 96.33

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 Napa cabbage
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Napa cabbage Opinion
Net carbs 1.65g 2.23g Napa cabbage
Protein 2.71g 1.1g Collard Greens
Fats 0.72g 0.17g Collard Greens
Carbs 5.65g 2.23g Collard Greens
Calories 33kcal 12kcal Collard Greens
Sugar 0.4g Napa cabbage
Fiber 4g Collard Greens
Calcium 141mg 29mg Collard Greens
Iron 1.13mg 0.74mg Collard Greens
Magnesium 21mg 8mg Collard Greens
Phosphorus 32mg 19mg Collard Greens
Potassium 117mg 87mg Collard Greens
Sodium 15mg 11mg Napa cabbage
Zinc 0.23mg 0.14mg Collard Greens
Copper 0.051mg 0.096mg Napa cabbage
Manganese 0.51mg 0.203mg Collard Greens
Selenium 0.5µg 0.4µg Collard Greens
Vitamin A 7600IU 263IU Collard Greens
Vitamin A RAE 380µg 13µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 3.2mg Collard Greens
Vitamin B1 0.04mg 0.005mg Collard Greens
Vitamin B2 0.106mg 0.025mg Collard Greens
Vitamin B3 0.575mg 0.466mg Collard Greens
Vitamin B5 0.218mg 0.035mg Collard Greens
Vitamin B6 0.128mg 0.037mg Collard Greens
Folate 16µg 43µg Napa cabbage
Vitamin K 406.6µg Collard Greens
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 Napa cabbage
Monounsaturated Fat 0.026g Collard Greens
Polyunsaturated fat 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Napa cabbage
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
138%
Collard Greens
7%
Napa cabbage
Minerals Daily Need Coverage Score
22%
Collard Greens
12%
Napa cabbage

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Collard Greens
Collard Greens is relatively richer in minerals
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.