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  6. Collard Greens vs. Rutabagas

Collard Greens vs. Rutabagas — In-Depth Nutrition Comparison

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What are the differences between collard Greens and rutabagas?

  • Collard Greens are higher in vitamin K, vitamin A, manganese, calcium, iron, fiber, and vitamin B2, yet rutabagas are higher in vitamin C and potassium.
  • Collard Greens' daily need coverage for vitamin K is 339% more.
  • Collard Greens have 3800 times more vitamin A than rutabagas. While collard Greens have 7600IU of vitamin A, rutabagas have only 2IU.

We used Collards, cooked, boiled, drained, without salt and Rutabagas, raw types in this article.

Infographic

Collard Greens vs Rutabagas 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% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more CalciumCalcium +227.9%
Contains more IronIron +156.8%
Contains more CopperCopper +59.4%
Contains more ManganeseManganese +289.3%
Contains more PotassiumPotassium +160.7%
Contains more PhosphorusPhosphorus +65.6%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +40%
~equal in Magnesium ~20mg
~equal in Zinc ~0.24mg

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% 127% 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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +193.3%
Contains more Vitamin B2Vitamin B2 +165%
Contains more Vitamin B5Vitamin B5 +36.3%
Contains more Vitamin B6Vitamin B6 +28%
Contains more Vitamin KVitamin K +135433.3%
Contains more CholineCholine +172.3%
Contains more Vitamin CVitamin C +37.4%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B3Vitamin B3 +21.7%
Contains more FolateFolate +31.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Rutabagas DV% diff.
Vitamin K 406.6µg 0.3µg 339%
Vitamin A 380µg 0µg 42%
Manganese 0.51mg 0.131mg 16%
Calcium 141mg 43mg 10%
Iron 1.13mg 0.44mg 9%
Vitamin C 18.2mg 25mg 8%
Fiber 4g 2.3g 7%
Potassium 117mg 305mg 6%
Vitamin B2 0.106mg 0.04mg 5%
Vitamin B1 0.04mg 0.09mg 4%
Choline 38.4mg 14.1mg 4%
Vitamin E 0.88mg 0.3mg 4%
Phosphorus 32mg 53mg 3%
Protein 2.71g 1.08g 3%
Vitamin B6 0.128mg 0.1mg 2%
Fructose 1.61g 2%
Copper 0.051mg 0.032mg 2%
Polyunsaturated fat 0.173g 0.088g 1%
Vitamin B3 0.575mg 0.7mg 1%
Vitamin B5 0.218mg 0.16mg 1%
Carbs 5.65g 8.62g 1%
Folate 16µg 21µg 1%
Fats 0.72g 0.16g 1%
Calories 33kcal 37kcal 0%
Net carbs 1.65g 6.32g N/A
Magnesium 21mg 20mg 0%
Sugar 0.4g 4.46g N/A
Zinc 0.23mg 0.24mg 0%
Starch 0.4g 0%
Sodium 15mg 12mg 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.047g 0.027g 0%
Monounsaturated fat 0.026g 0.025g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +150.9%
Contains more FatsFats +350%
Contains more CarbsCarbs +52.6%
~equal in Water ~89.43g
~equal in Other ~0.71g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Poly. FatPolyunsaturated fat +96.6%
Contains less Sat. FatSaturated fat -42.6%
~equal in Monounsaturated fat ~0.025g

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.