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Collard Greens vs. Spinach pasta — In-Depth Nutrition Comparison

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What are the differences between collard Greens and spinach pasta?

  • Collard Greens are higher in vitamin A and vitamin C, yet spinach pasta is higher in vitamin B1, folate, iron, vitamin B2, vitamin B3, phosphorus, and copper.
  • Collard Greens' daily need coverage for vitamin A is 147% more.

We used Collards, cooked, boiled, drained, without salt and Pasta, fresh-refrigerated, spinach, as purchased types in this article.

Infographic

Collard Greens vs Spinach pasta 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 45% 13% 24% 124% 66% 38% 63% 3.5% 102% 0%
Contains more CalciumCalcium +227.9%
Contains less SodiumSodium -44.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +192%
Contains more CopperCopper +286.3%
Contains more ZincZinc +508.7%
Contains more PhosphorusPhosphorus +362.5%
Contains more ManganeseManganese +53.1%

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 0% 8.3% 0% 0% 152% 92% 65% 41% 73% 39% 0% 133% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1420%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1422.5%
Contains more Vitamin B2Vitamin B2 +275.5%
Contains more Vitamin B3Vitamin B3 +501.7%
Contains more Vitamin B5Vitamin B5 +215.6%
Contains more Vitamin B6Vitamin B6 +146.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1006.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Collard Greens Spinach pasta DV% diff.
Vitamin K 406.6µg 339%
Vitamin B1 0.04mg 0.609mg 47%
Folate 16µg 177µg 40%
Vitamin A 380µg 25µg 39%
Iron 1.13mg 3.3mg 27%
Cholesterol 0mg 73mg 24%
Vitamin B2 0.106mg 0.398mg 22%
Vitamin C 18.2mg 0mg 20%
Vitamin B3 0.575mg 3.46mg 18%
Carbs 5.65g 55.72g 17%
Protein 2.71g 11.26g 17%
Phosphorus 32mg 148mg 17%
Fiber 4g 16%
Copper 0.051mg 0.197mg 16%
Vitamin B6 0.128mg 0.315mg 14%
Vitamin B12 0µg 0.31µg 13%
Calories 33kcal 289kcal 13%
Manganese 0.51mg 0.781mg 12%
Zinc 0.23mg 1.4mg 11%
Calcium 141mg 43mg 10%
Magnesium 21mg 63mg 10%
Vitamin B5 0.218mg 0.688mg 9%
Choline 38.4mg 7%
Vitamin E 0.88mg 6%
Potassium 117mg 272mg 5%
Polyunsaturated fat 0.173g 0.467g 2%
Monounsaturated fat 0.026g 0.659g 2%
Saturated fat 0.047g 0.483g 2%
Fats 0.72g 2.1g 2%
Sodium 15mg 27mg 1%
Selenium 0.5µg 1%
Net carbs 1.65g 55.72g N/A
Sugar 0.4g N/A
Tryptophan 0.027mg 0.15mg 0%
Threonine 0.074mg 0.352mg 0%
Isoleucine 0.086mg 0.488mg 0%
Leucine 0.13mg 0.813mg 0%
Lysine 0.101mg 0.336mg 0%
Methionine 0.028mg 0.208mg 0%
Phenylalanine 0.075mg 0.56mg 0%
Valine 0.104mg 0.544mg 0%
Histidine 0.04mg 0.237mg 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
11% 2% 56% 30%
Protein: 11.26 g
Fats: 2.1 g
Carbs: 55.72 g
Water: 30.1 g
Other: 0.82 g
Contains more WaterWater +199.6%
Contains more ProteinProtein +315.5%
Contains more FatsFats +191.7%
Contains more CarbsCarbs +886.2%
Contains more OtherOther +10.8%

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
30% 41% 29%
Saturated fat: Sat. Fat 0.483 g
Monounsaturated fat: Mono. Fat 0.659 g
Polyunsaturated fat: Poly. Fat 0.467 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +2434.6%
Contains more Poly. FatPolyunsaturated fat +169.9%

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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. Spinach pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169729/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.