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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 onions

  • Onions contain less vitamin K, vitamin A, manganese, vitamin C, calcium, iron, fiber, vitamin B2, choline, and vitamin E than collard Greens.
  • Daily need coverage for vitamin K for collard Greens is 338% higher.
  • Onions have 3800 times less vitamin A than collard Greens. Collard Greens have 7600 IU of vitamin A, while onions have 2 IU.

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

Infographic

Collard Greens vs Onion 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%
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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12%
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin CVitamin C +145.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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 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

All nutrients comparison - raw data values

Nutrient Collard Greens Onion DV% diff.
Vitamin K 406.6µg 0.4µg 339%
Vitamin A 380µg 0µg 42%
Manganese 0.51mg 0.129mg 17%
Vitamin C 18.2mg 7.4mg 12%
Calcium 141mg 23mg 12%
Iron 1.13mg 0.21mg 12%
Fiber 4g 1.7g 9%
Vitamin E 0.88mg 0.02mg 6%
Vitamin B2 0.106mg 0.027mg 6%
Choline 38.4mg 6.1mg 6%
Protein 2.71g 1.1g 3%
Magnesium 21mg 10mg 3%
Vitamin B3 0.575mg 0.116mg 3%
Vitamin B5 0.218mg 0.123mg 2%
Fructose 1.29g 2%
Fats 0.72g 0.1g 1%
Carbs 5.65g 9.34g 1%
Potassium 117mg 146mg 1%
Copper 0.051mg 0.039mg 1%
Zinc 0.23mg 0.17mg 1%
Vitamin B1 0.04mg 0.046mg 1%
Vitamin B6 0.128mg 0.12mg 1%
Folate 16µg 19µg 1%
Polyunsaturated fat 0.173g 0.017g 1%
Calories 33kcal 40kcal 0%
Net carbs 1.65g 7.64g N/A
Sugar 0.4g 4.24g N/A
Phosphorus 32mg 29mg 0%
Sodium 15mg 4mg 0%
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.047g 0.042g 0%
Monounsaturated fat 0.026g 0.013g 0%
Tryptophan 0.027mg 0.014mg 0%
Threonine 0.074mg 0.021mg 0%
Isoleucine 0.086mg 0.014mg 0%
Leucine 0.13mg 0.025mg 0%
Lysine 0.101mg 0.039mg 0%
Methionine 0.028mg 0.002mg 0%
Phenylalanine 0.075mg 0.025mg 0%
Valine 0.104mg 0.021mg 0%
Histidine 0.04mg 0.014mg 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
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%

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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. 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.