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  6. Collard Greens vs. Onion

Collard Greens vs. Onion — In-Depth Nutrition Comparison

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The main differences between Collard Greens and Onion

  • Onion contains less Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Calcium, Iron, Fiber, Vitamin B2, Choline, and Vitamin E than Collard Greens.
  • Daily need coverage for Vitamin K from Collard Greens is 338% higher.

Food types used in this article are Collards, cooked, boiled, drained, without salt and Onions, raw.

Infographic

Collard Greens vs Onion 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%
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +110%
Contains more CalciumCalcium +513%
Contains more IronIron +438.1%
Contains more CopperCopper +30.8%
Contains more ZincZinc +35.3%
Contains more ManganeseManganese +295.3%
Contains more PotassiumPotassium +24.8%
Contains less SodiumSodium -73.3%
~equal in Phosphorus ~29mg
~equal in Selenium ~0.5µg

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% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Onion
Onion
2
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +145.9%
Contains more Vitamin AVitamin A +379900%
Contains more Vitamin E Vitamin E +4300%
Contains more Vitamin B2Vitamin B2 +292.6%
Contains more Vitamin B3Vitamin B3 +395.7%
Contains more Vitamin B5Vitamin B5 +77.2%
Contains more Vitamin KVitamin K +101550%
Contains more CholineCholine +529.5%
Contains more Vitamin B1Vitamin B1 +15%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg

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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +146.4%
Contains more FatsFats +620%
Contains more OtherOther +111.4%
Contains more CarbsCarbs +65.3%
~equal in Water ~89.11g

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
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated Fat +100%
Contains more Poly. FatPolyunsaturated fat +917.6%
Contains less Sat. FatSaturated Fat -10.6%

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

All nutrients comparison - raw data values

Nutrient Collard Greens Onion Opinion
Calories 33kcal 40kcal Onion
Protein 2.71g 1.1g Collard Greens
Fats 0.72g 0.1g Collard Greens
Vitamin C 18.2mg 7.4mg Collard Greens
Net carbs 1.65g 7.64g Onion
Carbs 5.65g 9.34g Onion
Magnesium 21mg 10mg Collard Greens
Calcium 141mg 23mg Collard Greens
Potassium 117mg 146mg Onion
Iron 1.13mg 0.21mg Collard Greens
Sugar 0.4g 4.24g Collard Greens
Fiber 4g 1.7g Collard Greens
Copper 0.051mg 0.039mg Collard Greens
Zinc 0.23mg 0.17mg Collard Greens
Phosphorus 32mg 29mg Collard Greens
Sodium 15mg 4mg Onion
Vitamin A 7600IU 2IU Collard Greens
Vitamin A RAE 380µg 0µg Collard Greens
Vitamin E 0.88mg 0.02mg Collard Greens
Manganese 0.51mg 0.129mg Collard Greens
Selenium 0.5µg 0.5µg
Vitamin B1 0.04mg 0.046mg Onion
Vitamin B2 0.106mg 0.027mg Collard Greens
Vitamin B3 0.575mg 0.116mg Collard Greens
Vitamin B5 0.218mg 0.123mg Collard Greens
Vitamin B6 0.128mg 0.12mg Collard Greens
Vitamin K 406.6µg 0.4µg Collard Greens
Folate 16µg 19µg Onion
Choline 38.4mg 6.1mg Collard Greens
Saturated Fat 0.047g 0.042g Onion
Monounsaturated Fat 0.026g 0.013g Collard Greens
Polyunsaturated fat 0.173g 0.017g Collard Greens
Tryptophan 0.027mg 0.014mg Collard Greens
Threonine 0.074mg 0.021mg Collard Greens
Isoleucine 0.086mg 0.014mg Collard Greens
Leucine 0.13mg 0.025mg Collard Greens
Lysine 0.101mg 0.039mg Collard Greens
Methionine 0.028mg 0.002mg Collard Greens
Phenylalanine 0.075mg 0.025mg Collard Greens
Valine 0.104mg 0.021mg Collard Greens
Histidine 0.04mg 0.014mg Collard Greens
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
129%
Collard Greens
8%
Onion
Minerals Daily Need Coverage Score
22%
Collard Greens
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.005g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 3.84g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 15)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.2)
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)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.