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  6. Collard Greens vs. Red potato

Collard Greens vs. Red potato — In-Depth Nutrition Comparison

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Significant differences between Collard Greens and Red potato

  • Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Calcium, Fiber, and Vitamin C, however, Red potato is richer in Copper, Potassium, Vitamin B6, and Vitamin B3.
  • Collard Greens covers your daily Vitamin K needs 336% more than Red potato.
  • Red potato has 380 times less Vitamin A RAE than Collard Greens. Collard Greens has 380µg of Vitamin A RAE, while Red potato has 1µg.

Specific food types used in this comparison are Collards, cooked, boiled, drained, without salt and Potatoes, red, flesh and skin, baked.

Infographic

Collard Greens vs Red potato 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
4
:
6
Red potato
Red potato
Contains more Calcium +1466.7%
Contains more Iron +61.4%
Contains more Manganese +194.8%
Contains more Magnesium +33.3%
Contains more Phosphorus +125%
Contains more Potassium +365.8%
Contains less Sodium -20%
Contains more Zinc +73.9%
Contains more Copper +241.2%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +1466.7%
Contains more Iron +61.4%
Contains more Manganese +194.8%
Contains more Magnesium +33.3%
Contains more Phosphorus +125%
Contains more Potassium +365.8%
Contains less Sodium -20%
Contains more Zinc +73.9%
Contains more Copper +241.2%

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
5
:
5
Red potato
Red potato
Contains more Vitamin A +75900%
Contains more Vitamin E +1000%
Contains more Vitamin C +44.4%
Contains more Vitamin B2 +112%
Contains more Vitamin K +14421.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +177.4%
Contains more Vitamin B5 +56.4%
Contains more Vitamin B6 +65.6%
Contains more Folate +68.8%
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 potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin A +75900%
Contains more Vitamin E +1000%
Contains more Vitamin C +44.4%
Contains more Vitamin B2 +112%
Contains more Vitamin K +14421.4%
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +177.4%
Contains more Vitamin B5 +56.4%
Contains more Vitamin B6 +65.6%
Contains more Folate +68.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Red potato
Red potato
Contains more Protein +17.8%
Contains more Fats +380%
Contains more Water +17.6%
Contains more Carbs +246.7%
Contains more Other +74.3%
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 potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more Protein +17.8%
Contains more Fats +380%
Contains more Water +17.6%
Contains more Carbs +246.7%
Contains more Other +74.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +302.3%
Contains less Saturated Fat -44.7%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +302.3%
Contains less Saturated Fat -44.7%

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

All nutrients comparison - raw data values

Nutrient Collard Greens Red potato Opinion
Net carbs 1.65g 17.79g Red potato
Protein 2.71g 2.3g Collard Greens
Fats 0.72g 0.15g Collard Greens
Carbs 5.65g 19.59g Red potato
Calories 33kcal 89kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 0.4g 1.43g Collard Greens
Fiber 4g 1.8g Collard Greens
Calcium 141mg 9mg Collard Greens
Iron 1.13mg 0.7mg Collard Greens
Magnesium 21mg 28mg Red potato
Phosphorus 32mg 72mg Red potato
Potassium 117mg 545mg Red potato
Sodium 15mg 12mg Red potato
Zinc 0.23mg 0.4mg Red potato
Copper 0.051mg 0.174mg Red potato
Manganese 0.51mg 0.173mg Collard Greens
Selenium 0.5µg Collard Greens
Vitamin A 7600IU 10IU Collard Greens
Vitamin A RAE 380µg 1µg Collard Greens
Vitamin E 0.88mg 0.08mg Collard Greens
Vitamin C 18.2mg 12.6mg Collard Greens
Vitamin B1 0.04mg 0.072mg Red potato
Vitamin B2 0.106mg 0.05mg Collard Greens
Vitamin B3 0.575mg 1.595mg Red potato
Vitamin B5 0.218mg 0.341mg Red potato
Vitamin B6 0.128mg 0.212mg Red potato
Folate 16µg 27µg Red potato
Vitamin K 406.6µg 2.8µg Collard Greens
Tryptophan 0.027mg 0.023mg Collard Greens
Threonine 0.074mg 0.075mg Red potato
Isoleucine 0.086mg 0.074mg Collard Greens
Leucine 0.13mg 0.109mg Collard Greens
Lysine 0.101mg 0.12mg Red potato
Methionine 0.028mg 0.035mg Red potato
Phenylalanine 0.075mg 0.091mg Red potato
Valine 0.104mg 0.115mg Red potato
Histidine 0.04mg 0.039mg Collard Greens
Saturated Fat 0.047g 0.026g Red potato
Monounsaturated Fat 0.026g 0.002g Collard Greens
Polyunsaturated fat 0.173g 0.043g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Red potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
138%
Collard Greens
17%
Red potato
Minerals Daily Need Coverage Score
22%
Collard Greens
22%
Red potato

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.03g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 89)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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 potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.