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  6. Collard Greens vs. Red leaf lettuce

Collard Greens vs. Red leaf lettuce — In-Depth Nutrition Comparison

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How are Collard Greens and Red leaf lettuce different?

  • Collard Greens has more Vitamin K, Vitamin C, Manganese, Fiber, and Calcium than Red leaf lettuce.
  • Daily need coverage for Vitamin K from Collard Greens is 222% higher.
  • Collard Greens contains 6 times more Vitamin E than Red leaf lettuce. While Collard Greens contains 0.88mg of Vitamin E , Red leaf lettuce contains only 0.15mg.

Collards, cooked, boiled, drained, without salt and Lettuce, red leaf, raw are the varieties used in this article.

Infographic

Collard Greens vs Red leaf lettuce 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
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +327.3%
Contains more Magnesium +75%
Contains more Phosphorus +14.3%
Contains less Sodium -40%
Contains more Zinc +15%
Contains more Copper +82.1%
Contains more Manganese +151.2%
Contains more Potassium +59.8%
Contains more Selenium +200%
Equal in Iron - 1.2
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +327.3%
Contains more Magnesium +75%
Contains more Phosphorus +14.3%
Contains less Sodium -40%
Contains more Zinc +15%
Contains more Copper +82.1%
Contains more Manganese +151.2%
Contains more Potassium +59.8%
Contains more Selenium +200%
Equal in Iron - 1.2

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
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +486.7%
Contains more Vitamin C +391.9%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +79.1%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +28%
Contains more Vitamin K +189.8%
Contains more Vitamin B1 +60%
Contains more Folate +125%
Equal in Vitamin A - 7492
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +486.7%
Contains more Vitamin C +391.9%
Contains more Vitamin B2 +37.7%
Contains more Vitamin B3 +79.1%
Contains more Vitamin B5 +51.4%
Contains more Vitamin B6 +28%
Contains more Vitamin K +189.8%
Contains more Vitamin B1 +60%
Contains more Folate +125%
Equal in Vitamin A - 7492

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +103.8%
Contains more Fats +227.3%
Contains more Carbs +150%
Contains more Other +34.5%
Equal in Water - 95.64
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
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +103.8%
Contains more Fats +227.3%
Contains more Carbs +150%
Contains more Other +34.5%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +140.3%
Contains less Saturated Fat -63.8%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +140.3%
Contains less Saturated Fat -63.8%

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 Red leaf lettuce
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Red leaf lettuce Opinion
Net carbs 1.65g 1.36g Collard Greens
Protein 2.71g 1.33g Collard Greens
Fats 0.72g 0.22g Collard Greens
Carbs 5.65g 2.26g Collard Greens
Calories 33kcal 16kcal Collard Greens
Fructose 0.28g Red leaf lettuce
Sugar 0.4g 0.48g Collard Greens
Fiber 4g 0.9g Collard Greens
Calcium 141mg 33mg Collard Greens
Iron 1.13mg 1.2mg Red leaf lettuce
Magnesium 21mg 12mg Collard Greens
Phosphorus 32mg 28mg Collard Greens
Potassium 117mg 187mg Red leaf lettuce
Sodium 15mg 25mg Collard Greens
Zinc 0.23mg 0.2mg Collard Greens
Copper 0.051mg 0.028mg Collard Greens
Manganese 0.51mg 0.203mg Collard Greens
Selenium 0.5µg 1.5µg Red leaf lettuce
Vitamin A 7600IU 7492IU Collard Greens
Vitamin A RAE 380µg 375µg Collard Greens
Vitamin E 0.88mg 0.15mg Collard Greens
Vitamin C 18.2mg 3.7mg Collard Greens
Vitamin B1 0.04mg 0.064mg Red leaf lettuce
Vitamin B2 0.106mg 0.077mg Collard Greens
Vitamin B3 0.575mg 0.321mg Collard Greens
Vitamin B5 0.218mg 0.144mg Collard Greens
Vitamin B6 0.128mg 0.1mg Collard Greens
Folate 16µg 36µg Red leaf lettuce
Vitamin K 406.6µg 140.3µg Collard Greens
Tryptophan 0.027mg 0.022mg Collard Greens
Threonine 0.074mg 0.048mg Collard Greens
Isoleucine 0.086mg 0.038mg Collard Greens
Leucine 0.13mg 0.07mg Collard Greens
Lysine 0.101mg 0.045mg Collard Greens
Methionine 0.028mg 0.016mg Collard Greens
Phenylalanine 0.075mg 0.067mg Collard Greens
Valine 0.104mg 0.048mg Collard Greens
Histidine 0.04mg 0.019mg Collard Greens
Saturated Fat 0.047g 0.017g Red leaf lettuce
Monounsaturated Fat 0.026g 0.005g Collard Greens
Polyunsaturated fat 0.173g 0.072g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Red leaf lettuce
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
138%
Collard Greens
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
22%
Collard Greens
14%
Red leaf lettuce

Comparison summary

Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.03g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.08g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 10mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.