Collard Greens vs. Spinach — In-Depth Nutrition Comparison

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Significant differences between collard Greens and spinach

Collard Greens have more vitamin C; however, spinach is richer in vitamin K, vitamin A, folate, iron, manganese, magnesium, copper, potassium, and vitamin B2.
Spinach covers your daily vitamin K needs 73% more than collard Greens.
Spinach has 2 times less vitamin C than collard Greens. Collard Greens have 18.2mg of vitamin C, while spinach has 9.8mg.

Specific food types used in this comparison are Collards, cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, without salt.

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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.

Collard Greens

Spinach

Contains less SodiumSodium

-78.6%

Contains more MagnesiumMagnesium	+314.3%
Contains more PotassiumPotassium	+298.3%
Contains more IronIron	+215.9%
Contains more CopperCopper	+241.2%
Contains more ZincZinc	+230.4%
Contains more PhosphorusPhosphorus	+75%
Contains more ManganeseManganese	+83.3%
Contains more SeleniumSelenium	+200%

~equal in Calcium ~136mg

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

Spinach

Contains more Vitamin CVitamin C	+85.7%
Contains more Vitamin B3Vitamin B3	+17.3%
Contains more Vitamin B5Vitamin B5	+50.3%

Contains more Vitamin AVitamin A	+37.9%
Contains more Vitamin EVitamin E	+136.4%
Contains more Vitamin B1Vitamin B1	+137.5%
Contains more Vitamin B2Vitamin B2	+122.6%
Contains more Vitamin B6Vitamin B6	+89.1%
Contains more Vitamin KVitamin K	+21.4%
Contains more FolateFolate	+812.5%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	406.6µg	493.6µg	73%
Folate	16µg	146µg	33%
Iron	1.13mg	3.57mg	31%
Manganese	0.51mg	0.935mg	18%
Magnesium	21mg	87mg	16%
Vitamin A	380µg	524µg	16%
Copper	0.051mg	0.174mg	14%
Potassium	117mg	466mg	10%
Vitamin B2	0.106mg	0.236mg	10%
Vitamin C	18.2mg	9.8mg	9%
Vitamin B6	0.128mg	0.242mg	9%
Vitamin E	0.88mg	2.08mg	8%
Fiber	4g	2.4g	6%
Zinc	0.23mg	0.76mg	5%
Vitamin B1	0.04mg	0.095mg	5%
Phosphorus	32mg	56mg	3%
Choline	38.4mg	19.7mg	3%
Sodium	15mg	70mg	2%
Selenium	0.5µg	1.5µg	2%
Calories	33kcal	23kcal	1%
Protein	2.71g	2.97g	1%
Fats	0.72g	0.26g	1%
Carbs	5.65g	3.75g	1%
Calcium	141mg	136mg	1%
Vitamin B3	0.575mg	0.49mg	1%
Vitamin B5	0.218mg	0.145mg	1%
Protein per 100 calories	8.2g	13g	N/A
Calories per 10 g protein	122kcal	77kcal	N/A
Weight per 100 calories	303g	435g	N/A
Net carbs	1.65g	1.35g	N/A
Sugar	0.4g	0.43g	N/A
Saturated fat	0.047g	0.043g	0%
Monounsaturated fat	0.026g	0.006g	0%
Polyunsaturated fat	0.173g	0.109g	0%
Tryptophan	0.027mg	0.04mg	0%
Threonine	0.074mg	0.127mg	0%
Isoleucine	0.086mg	0.152mg	0%
Leucine	0.13mg	0.231mg	0%
Lysine	0.101mg	0.182mg	0%
Methionine	0.028mg	0.055mg	0%
Phenylalanine	0.075mg	0.134mg	0%
Valine	0.104mg	0.168mg	0%
Histidine	0.04mg	0.066mg	0%