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Collard Greens vs. Nori — In-Depth Nutrition Comparison

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How are Collard Greens and Nori different?

  • Collard Greens is richer in Vitamin K, Fiber, and Vitamin A RAE, while Nori is higher in Folate, Vitamin B2, Copper, Vitamin C, Manganese, Iron, and Zinc.
  • Collard Greens covers your daily need of Vitamin K 335% more than Nori.
  • Collard Greens contains 13 times more Fiber than Nori. Collard Greens contains 4g of Fiber, while Nori contains 0.3g.

Collards, cooked, boiled, drained, without salt and Seaweed, laver, raw types were used in this article.

Infographic

Collard Greens vs Nori 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 more Calcium +101.4%
Contains more Magnesium +950%
Contains less Sodium -68.8%
Contains more Iron +59.3%
Contains more Phosphorus +81.3%
Contains more Potassium +204.3%
Contains more Zinc +356.5%
Contains more Copper +417.6%
Contains more Manganese +93.7%
Contains more Selenium +40%
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 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Calcium +101.4%
Contains more Magnesium +950%
Contains less Sodium -68.8%
Contains more Iron +59.3%
Contains more Phosphorus +81.3%
Contains more Potassium +204.3%
Contains more Zinc +356.5%
Contains more Copper +417.6%
Contains more Manganese +93.7%
Contains more Selenium +40%

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.
:
8
Nori
Contains more Vitamin A +46.1%
Contains more Choline +269.2%
Contains more Vitamin K +10065%
Contains more Vitamin E +13.6%
Contains more Vitamin C +114.3%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +320.8%
Contains more Vitamin B3 +155.7%
Contains more Vitamin B5 +139%
Contains more Vitamin B6 +24.2%
Contains more Folate +812.5%
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 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 6% 10%
Contains more Vitamin A +46.1%
Contains more Choline +269.2%
Contains more Vitamin K +10065%
Contains more Vitamin E +13.6%
Contains more Vitamin C +114.3%
Contains more Vitamin B1 +145%
Contains more Vitamin B2 +320.8%
Contains more Vitamin B3 +155.7%
Contains more Vitamin B5 +139%
Contains more Vitamin B6 +24.2%
Contains more Folate +812.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +157.1%
Contains more Carbs +10.6%
Contains more Protein +114.4%
Contains more Other +409.5%
Equal in Carbs - 5.11
Equal in Water - 85.03
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Fats +157.1%
Contains more Carbs +10.6%
Contains more Protein +114.4%
Contains more Other +409.5%
Equal in Carbs - 5.11
Equal in Water - 85.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -23%
Contains more Polyunsaturated fat +57.3%
Equal in Monounsaturated Fat - 0.025
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains less Saturated Fat -23%
Contains more Polyunsaturated fat +57.3%
Equal in Monounsaturated Fat - 0.025

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 Nori
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 Nori Opinion
Net carbs 1.65g 4.81g Nori
Protein 2.71g 5.81g Nori
Fats 0.72g 0.28g Collard Greens
Carbs 5.65g 5.11g Collard Greens
Calories 33kcal 35kcal Nori
Sugar 0.4g 0.49g Collard Greens
Fiber 4g 0.3g Collard Greens
Calcium 141mg 70mg Collard Greens
Iron 1.13mg 1.8mg Nori
Magnesium 21mg 2mg Collard Greens
Phosphorus 32mg 58mg Nori
Potassium 117mg 356mg Nori
Sodium 15mg 48mg Collard Greens
Zinc 0.23mg 1.05mg Nori
Copper 0.051mg 0.264mg Nori
Manganese 0.51mg 0.988mg Nori
Selenium 0.5µg 0.7µg Nori
Vitamin A 7600IU 5202IU Collard Greens
Vitamin A RAE 380µg 260µg Collard Greens
Vitamin E 0.88mg 1mg Nori
Vitamin C 18.2mg 39mg Nori
Vitamin B1 0.04mg 0.098mg Nori
Vitamin B2 0.106mg 0.446mg Nori
Vitamin B3 0.575mg 1.47mg Nori
Vitamin B5 0.218mg 0.521mg Nori
Vitamin B6 0.128mg 0.159mg Nori
Folate 16µg 146µg Nori
Choline 38.4mg 10.4mg Collard Greens
Vitamin K 406.6µg 4µg Collard Greens
Tryptophan 0.027mg 0.043mg Nori
Threonine 0.074mg 0.232mg Nori
Isoleucine 0.086mg 0.259mg Nori
Leucine 0.13mg 0.501mg Nori
Lysine 0.101mg 0.222mg Nori
Methionine 0.028mg 0.145mg Nori
Phenylalanine 0.075mg 0.273mg Nori
Valine 0.104mg 0.402mg Nori
Histidine 0.04mg 0.14mg Nori
Saturated Fat 0.047g 0.061g Collard Greens
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.026g 0.025g Collard Greens
Polyunsaturated fat 0.173g 0.11g Collard Greens

Which food is preferable for your diet?

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

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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
129%
Collard Greens
62%
Nori
Minerals Daily Need Coverage Score
22%
Collard Greens
40%
Nori

Comparison summary

Which food is richer in minerals?
Nori
Nori is relatively richer in minerals
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.014g)
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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.