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  6. Collard Greens vs. Russet potato

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

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How are Collard Greens and Russet potato different?

  • Collard Greens is richer in Vitamin K, Vitamin A RAE, Calcium, Manganese, Vitamin C, and Fiber, while Russet potato is higher in Vitamin B6, Potassium, Copper, and Phosphorus.
  • Collard Greens covers your daily need of Vitamin K 337% more than Russet potato.
  • Collard Greens contains 380 times more Vitamin A RAE than Russet potato. Collard Greens contains 380µg of Vitamin A RAE, while Russet potato contains 1µg.

Collards, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked types were used in this article.

Infographic

Collard Greens vs Russet 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
3
:
6
Russet potato
Russet potato
Contains more Calcium +683.3%
Contains more Manganese +123.7%
Contains more Magnesium +42.9%
Contains more Phosphorus +121.9%
Contains more Potassium +370.1%
Contains more Zinc +52.2%
Contains more Copper +109.8%
Equal in Iron - 1.07
Equal in Sodium - 14
Equal in Selenium - 0.5
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +683.3%
Contains more Manganese +123.7%
Contains more Magnesium +42.9%
Contains more Phosphorus +121.9%
Contains more Potassium +370.1%
Contains more Zinc +52.2%
Contains more Copper +109.8%
Equal in Iron - 1.07
Equal in Sodium - 14
Equal in Selenium - 0.5

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
Russet potato
Russet potato
Contains more Vitamin A +75900%
Contains more Vitamin E +1157.1%
Contains more Vitamin C +119.3%
Contains more Vitamin B2 +120.8%
Contains more Vitamin K +20230%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B5 +74.3%
Contains more Vitamin B6 +176.6%
Contains more Folate +62.5%
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%
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +75900%
Contains more Vitamin E +1157.1%
Contains more Vitamin C +119.3%
Contains more Vitamin B2 +120.8%
Contains more Vitamin K +20230%
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B5 +74.3%
Contains more Vitamin B6 +176.6%
Contains more Folate +62.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Russet potato
Russet potato
Contains more Fats +453.8%
Contains more Water +21.1%
Contains more Carbs +279.5%
Contains more Other +82.4%
Equal in Protein - 2.63
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
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Fats +453.8%
Contains more Water +21.1%
Contains more Carbs +279.5%
Contains more Other +82.4%
Equal in Protein - 2.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Russet potato
Russet potato
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +220.4%
Contains less Saturated Fat -31.9%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +220.4%
Contains less Saturated Fat -31.9%

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 Russet 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 Russet potato Opinion
Net carbs 1.65g 19.14g Russet potato
Protein 2.71g 2.63g Collard Greens
Fats 0.72g 0.13g Collard Greens
Carbs 5.65g 21.44g Russet potato
Calories 33kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 0.4g 1.08g Collard Greens
Fiber 4g 2.3g Collard Greens
Calcium 141mg 18mg Collard Greens
Iron 1.13mg 1.07mg Collard Greens
Magnesium 21mg 30mg Russet potato
Phosphorus 32mg 71mg Russet potato
Potassium 117mg 550mg Russet potato
Sodium 15mg 14mg Russet potato
Zinc 0.23mg 0.35mg Russet potato
Copper 0.051mg 0.107mg Russet potato
Manganese 0.51mg 0.228mg Collard Greens
Selenium 0.5µg 0.5µg
Vitamin A 7600IU 10IU Collard Greens
Vitamin A RAE 380µg 1µg Collard Greens
Vitamin E 0.88mg 0.07mg Collard Greens
Vitamin C 18.2mg 8.3mg Collard Greens
Vitamin B1 0.04mg 0.067mg Russet potato
Vitamin B2 0.106mg 0.048mg Collard Greens
Vitamin B3 0.575mg 1.348mg Russet potato
Vitamin B5 0.218mg 0.38mg Russet potato
Vitamin B6 0.128mg 0.354mg Russet potato
Folate 16µg 26µg Russet potato
Vitamin K 406.6µg 2µg Collard Greens
Tryptophan 0.027mg 0.027mg
Threonine 0.074mg 0.086mg Russet potato
Isoleucine 0.086mg 0.085mg Collard Greens
Leucine 0.13mg 0.125mg Collard Greens
Lysine 0.101mg 0.137mg Russet potato
Methionine 0.028mg 0.041mg Russet potato
Phenylalanine 0.075mg 0.104mg Russet potato
Valine 0.104mg 0.131mg Russet potato
Histidine 0.04mg 0.044mg Russet potato
Saturated Fat 0.047g 0.032g Russet potato
Monounsaturated Fat 0.026g 0.003g Collard Greens
Polyunsaturated fat 0.173g 0.054g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Russet 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
18%
Russet potato
Minerals Daily Need Coverage Score
22%
Collard Greens
23%
Russet potato

Comparison summary

Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.68g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 82)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.