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Collard Greens vs. Scallion — In-Depth Nutrition Comparison

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Summary of differences between Collard Greens and Scallion

  • Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Calcium, Choline, Fiber, and Vitamin B6, while Scallion has more Folate.
  • Collard Greens covers your daily need of Vitamin K 166% more than Scallion.
  • Collard Greens contains 8 times more Vitamin A RAE than Scallion. While Collard Greens contains 380µg of Vitamin A RAE, Scallion contains only 50µg.
  • The amount of Sugar in Collard Greens is lower.

These are the specific foods used in this comparison Collards, cooked, boiled, drained, without salt and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Collard Greens vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more CalciumCalcium +95.8%
Contains more ManganeseManganese +218.8%
Contains more PotassiumPotassium +135.9%
Contains more IronIron +31%
Contains more CopperCopper +62.7%
Contains more ZincZinc +69.6%
Contains more PhosphorusPhosphorus +15.6%
Contains more SeleniumSelenium +20%
~equal in Magnesium ~20mg
~equal in Sodium ~16mg

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%
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 63% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin AVitamin A +662.3%
Contains more Vitamin E Vitamin E +60%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B5Vitamin B5 +190.7%
Contains more Vitamin B6Vitamin B6 +109.8%
Contains more Vitamin KVitamin K +96.4%
Contains more CholineCholine +573.7%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more FolateFolate +300%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.525mg
~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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +48.1%
Contains more FatsFats +278.9%
Contains more CarbsCarbs +29.9%
~equal in Water ~89.83g
~equal in Other ~0.81g

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
24% 20% 56%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +133.8%
Contains less Sat. FatSaturated Fat -31.9%
~equal in Monounsaturated Fat ~0.027g

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

All nutrients comparison - raw data values

Nutrient Collard Greens Scallion Opinion
Calories 33kcal 32kcal Collard Greens
Protein 2.71g 1.83g Collard Greens
Fats 0.72g 0.19g Collard Greens
Vitamin C 18.2mg 18.8mg Scallion
Net carbs 1.65g 4.74g Scallion
Carbs 5.65g 7.34g Scallion
Magnesium 21mg 20mg Collard Greens
Calcium 141mg 72mg Collard Greens
Potassium 117mg 276mg Scallion
Iron 1.13mg 1.48mg Scallion
Sugar 0.4g 2.33g Collard Greens
Fiber 4g 2.6g Collard Greens
Copper 0.051mg 0.083mg Scallion
Zinc 0.23mg 0.39mg Scallion
Phosphorus 32mg 37mg Scallion
Sodium 15mg 16mg Collard Greens
Vitamin A 7600IU 997IU Collard Greens
Vitamin A RAE 380µg 50µg Collard Greens
Vitamin E 0.88mg 0.55mg Collard Greens
Manganese 0.51mg 0.16mg Collard Greens
Selenium 0.5µg 0.6µg Scallion
Vitamin B1 0.04mg 0.055mg Scallion
Vitamin B2 0.106mg 0.08mg Collard Greens
Vitamin B3 0.575mg 0.525mg Collard Greens
Vitamin B5 0.218mg 0.075mg Collard Greens
Vitamin B6 0.128mg 0.061mg Collard Greens
Vitamin K 406.6µg 207µg Collard Greens
Folate 16µg 64µg Scallion
Choline 38.4mg 5.7mg Collard Greens
Saturated Fat 0.047g 0.032g Scallion
Monounsaturated Fat 0.026g 0.027g Scallion
Polyunsaturated fat 0.173g 0.074g Collard Greens
Tryptophan 0.027mg 0.02mg Collard Greens
Threonine 0.074mg 0.072mg Collard Greens
Isoleucine 0.086mg 0.077mg Collard Greens
Leucine 0.13mg 0.109mg Collard Greens
Lysine 0.101mg 0.091mg Collard Greens
Methionine 0.028mg 0.02mg Collard Greens
Phenylalanine 0.075mg 0.059mg Collard Greens
Valine 0.104mg 0.081mg Collard Greens
Histidine 0.04mg 0.032mg Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Scallion
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
59%
Scallion
Minerals Daily Need Coverage Score
22%
Collard Greens
20%
Scallion

Comparison summary

Which food is richer in minerals?
Scallion
Scallion is relatively richer in minerals
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.93g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.2)
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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.