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  6. Collard Greens vs. Sweet potato

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

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Significant differences between Collard Greens and Sweet potato

  • Collard Greens has more Vitamin K, Calcium, and Iron, however, Sweet potato is richer in Vitamin A RAE, Vitamin B5, Copper, Vitamin B6, Potassium, Vitamin B3, and Vitamin B1.
  • Collard Greens covers your daily Vitamin K needs 337% more than Sweet potato.
  • Sweet potato has 4 times less Calcium than Collard Greens. Collard Greens has 141mg of Calcium, while Sweet potato has 38mg.

Specific food types used in this comparison are Collards, cooked, boiled, drained, without salt and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Collard Greens vs Sweet 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
5
:
5
Sweet potato
Sweet potato
Contains more Calcium +271.1%
Contains more Iron +63.8%
Contains less Sodium -58.3%
Contains more Selenium +150%
Contains more Magnesium +28.6%
Contains more Phosphorus +68.8%
Contains more Potassium +306%
Contains more Zinc +39.1%
Contains more Copper +215.7%
Equal in Manganese - 0.497
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +271.1%
Contains more Iron +63.8%
Contains less Sodium -58.3%
Contains more Selenium +150%
Contains more Magnesium +28.6%
Contains more Phosphorus +68.8%
Contains more Potassium +306%
Contains more Zinc +39.1%
Contains more Copper +215.7%
Equal in Manganese - 0.497

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
3
:
6
Sweet potato
Sweet potato
Contains more Vitamin E +23.9%
Contains more Folate +166.7%
Contains more Vitamin K +17578.3%
Contains more Vitamin A +152.9%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B3 +158.6%
Contains more Vitamin B5 +305.5%
Contains more Vitamin B6 +123.4%
Equal in Vitamin C - 19.6
Equal in Vitamin B2 - 0.106
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%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin E +23.9%
Contains more Folate +166.7%
Contains more Vitamin K +17578.3%
Contains more Vitamin A +152.9%
Contains more Vitamin B1 +167.5%
Contains more Vitamin B3 +158.6%
Contains more Vitamin B5 +305.5%
Contains more Vitamin B6 +123.4%
Equal in Vitamin C - 19.6
Equal in Vitamin B2 - 0.106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Sweet potato
Sweet potato
Contains more Protein +34.8%
Contains more Fats +380%
Contains more Water +19%
Contains more Carbs +266.5%
Contains more Other +82.4%
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
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +34.8%
Contains more Fats +380%
Contains more Water +19%
Contains more Carbs +266.5%
Contains more Other +82.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
0
Sweet potato
Sweet potato
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +88%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +88%

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

All nutrients comparison - raw data values

Nutrient Collard Greens Sweet potato Opinion
Net carbs 1.65g 17.41g Sweet potato
Protein 2.71g 2.01g Collard Greens
Fats 0.72g 0.15g Collard Greens
Carbs 5.65g 20.71g Sweet potato
Calories 33kcal 90kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 0.4g 6.48g Collard Greens
Fiber 4g 3.3g Collard Greens
Calcium 141mg 38mg Collard Greens
Iron 1.13mg 0.69mg Collard Greens
Magnesium 21mg 27mg Sweet potato
Phosphorus 32mg 54mg Sweet potato
Potassium 117mg 475mg Sweet potato
Sodium 15mg 36mg Collard Greens
Zinc 0.23mg 0.32mg Sweet potato
Copper 0.051mg 0.161mg Sweet potato
Manganese 0.51mg 0.497mg Collard Greens
Selenium 0.5µg 0.2µg Collard Greens
Vitamin A 7600IU 19218IU Sweet potato
Vitamin A RAE 380µg 961µg Sweet potato
Vitamin E 0.88mg 0.71mg Collard Greens
Vitamin C 18.2mg 19.6mg Sweet potato
Vitamin B1 0.04mg 0.107mg Sweet potato
Vitamin B2 0.106mg 0.106mg
Vitamin B3 0.575mg 1.487mg Sweet potato
Vitamin B5 0.218mg 0.884mg Sweet potato
Vitamin B6 0.128mg 0.286mg Sweet potato
Folate 16µg 6µg Collard Greens
Vitamin K 406.6µg 2.3µg Collard Greens
Tryptophan 0.027mg 0.04mg Sweet potato
Threonine 0.074mg 0.107mg Sweet potato
Isoleucine 0.086mg 0.07mg Collard Greens
Leucine 0.13mg 0.118mg Collard Greens
Lysine 0.101mg 0.084mg Collard Greens
Methionine 0.028mg 0.037mg Sweet potato
Phenylalanine 0.075mg 0.114mg Sweet potato
Valine 0.104mg 0.11mg Sweet potato
Histidine 0.04mg 0.039mg Collard Greens
Saturated Fat 0.047g 0.052g Collard Greens
Monounsaturated Fat 0.026g 0.002g Collard Greens
Polyunsaturated fat 0.173g 0.092g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Sweet 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
120%
Sweet potato
Minerals Daily Need Coverage Score
22%
Collard Greens
25%
Sweet potato

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 6.08g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 70)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.