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  6. Collard Greens vs. Spirulina

Collard Greens vs. Spirulina — In-Depth Nutrition Comparison

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How are Collard Greens and Spirulina different?

  • Collard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Fiber, Manganese, and Calcium, while Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1.
  • Collard Greens covers your daily need of Vitamin K 337% more than Spirulina.
  • Collard Greens contains 127 times more Vitamin A RAE than Spirulina. Collard Greens contains 380µg of Vitamin A RAE, while Spirulina contains 3µg.

Collards, cooked, boiled, drained, without salt and Seaweed, spirulina, raw types were used in this article.

Infographic

Collard Greens vs Spirulina 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
6
:
4
Spirulina
Spirulina
Contains more Calcium +1075%
Contains more Magnesium +10.5%
Contains more Phosphorus +190.9%
Contains less Sodium -84.7%
Contains more Zinc +15%
Contains more Manganese +174.2%
Contains more Iron +146.9%
Contains more Copper +1070.6%
Contains more Selenium +40%
Equal in Magnesium - 19
Equal in Potassium - 127
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +1075%
Contains more Magnesium +10.5%
Contains more Phosphorus +190.9%
Contains less Sodium -84.7%
Contains more Zinc +15%
Contains more Manganese +174.2%
Contains more Iron +146.9%
Contains more Copper +1070.6%
Contains more Selenium +40%
Equal in Magnesium - 19
Equal in Potassium - 127

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
6
:
4
Spirulina
Spirulina
Contains more Vitamin A +13471.4%
Contains more Vitamin E +79.6%
Contains more Vitamin C +1922.2%
Contains more Vitamin B6 +276.5%
Contains more Folate +77.8%
Contains more Vitamin K +16164%
Contains more Vitamin B1 +455%
Contains more Vitamin B2 +222.6%
Contains more Vitamin B3 +108%
Contains more Vitamin B5 +49.1%
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +13471.4%
Contains more Vitamin E +79.6%
Contains more Vitamin C +1922.2%
Contains more Vitamin B6 +276.5%
Contains more Folate +77.8%
Contains more Vitamin K +16164%
Contains more Vitamin B1 +455%
Contains more Vitamin B2 +222.6%
Contains more Vitamin B3 +108%
Contains more Vitamin B5 +49.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Spirulina
Spirulina
Contains more Fats +84.6%
Contains more Carbs +133.5%
Contains more Other +23.3%
Contains more Protein +118.5%
Equal in Water - 90.67
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
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Fats +84.6%
Contains more Carbs +133.5%
Contains more Other +23.3%
Contains more Protein +118.5%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Spirulina
Spirulina
Contains less Saturated Fat -65.2%
Contains more Polyunsaturated fat +63.2%
Contains more Monounsaturated Fat +30.8%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -65.2%
Contains more Polyunsaturated fat +63.2%
Contains more Monounsaturated Fat +30.8%

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

All nutrients comparison - raw data values

Nutrient Collard Greens Spirulina Opinion
Net carbs 1.65g 2.02g Spirulina
Protein 2.71g 5.92g Spirulina
Fats 0.72g 0.39g Collard Greens
Carbs 5.65g 2.42g Collard Greens
Calories 33kcal 26kcal Collard Greens
Sugar 0.4g 0.3g Spirulina
Fiber 4g 0.4g Collard Greens
Calcium 141mg 12mg Collard Greens
Iron 1.13mg 2.79mg Spirulina
Magnesium 21mg 19mg Collard Greens
Phosphorus 32mg 11mg Collard Greens
Potassium 117mg 127mg Spirulina
Sodium 15mg 98mg Collard Greens
Zinc 0.23mg 0.2mg Collard Greens
Copper 0.051mg 0.597mg Spirulina
Manganese 0.51mg 0.186mg Collard Greens
Selenium 0.5µg 0.7µg Spirulina
Vitamin A 7600IU 56IU Collard Greens
Vitamin A RAE 380µg 3µg Collard Greens
Vitamin E 0.88mg 0.49mg Collard Greens
Vitamin C 18.2mg 0.9mg Collard Greens
Vitamin B1 0.04mg 0.222mg Spirulina
Vitamin B2 0.106mg 0.342mg Spirulina
Vitamin B3 0.575mg 1.196mg Spirulina
Vitamin B5 0.218mg 0.325mg Spirulina
Vitamin B6 0.128mg 0.034mg Collard Greens
Folate 16µg 9µg Collard Greens
Vitamin K 406.6µg 2.5µg Collard Greens
Tryptophan 0.027mg 0.096mg Spirulina
Threonine 0.074mg 0.306mg Spirulina
Isoleucine 0.086mg 0.331mg Spirulina
Leucine 0.13mg 0.509mg Spirulina
Lysine 0.101mg 0.312mg Spirulina
Methionine 0.028mg 0.118mg Spirulina
Phenylalanine 0.075mg 0.286mg Spirulina
Valine 0.104mg 0.362mg Spirulina
Histidine 0.04mg 0.112mg Spirulina
Saturated Fat 0.047g 0.135g Collard Greens
Monounsaturated Fat 0.026g 0.034g Spirulina
Polyunsaturated fat 0.173g 0.106g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Spirulina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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%
Spirulina
Minerals Daily Need Coverage Score
22%
Collard Greens
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 83mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.088g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.