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  6. Collard Greens vs. Sweet potato leaves

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

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What are the differences between Collard Greens and Sweet potato leaves?

  • Collard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, and Calcium, yet Sweet potato leaves are higher in Vitamin B2, Magnesium, Potassium, Vitamin B1, Phosphorus, and Fiber.
  • Collard Greens's daily need coverage for Vitamin K is 87% more.
  • Collard Greens has 2 times more Vitamin A RAE than Sweet potato leaves. While Collard Greens has 380µg of Vitamin A RAE, Sweet potato leaves have only 189µg.

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

Infographic

Collard Greens vs Sweet potato leaves 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 leaves
Sweet potato leaves
Contains more Calcium +80.8%
Contains more Iron +16.5%
Contains more Magnesium +233.3%
Contains more Phosphorus +153.1%
Contains more Potassium +334.2%
Contains less Sodium -60%
Contains more Selenium +80%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Contains more Calcium +80.8%
Contains more Iron +16.5%
Contains more Magnesium +233.3%
Contains more Phosphorus +153.1%
Contains more Potassium +334.2%
Contains less Sodium -60%
Contains more Selenium +80%

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
5
:
5
Sweet potato leaves
Sweet potato leaves
Contains more Vitamin A +101.2%
Contains more Vitamin C +65.5%
Contains more Vitamin K +34.5%
Contains more Vitamin B1 +290%
Contains more Vitamin B2 +225.5%
Contains more Vitamin B3 +96.5%
Contains more Vitamin B6 +48.4%
Equal in Vitamin B5 - 0.225
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 leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
Contains more Vitamin A +101.2%
Contains more Vitamin C +65.5%
Contains more Vitamin K +34.5%
Contains more Vitamin B1 +290%
Contains more Vitamin B2 +225.5%
Contains more Vitamin B3 +96.5%
Contains more Vitamin B6 +48.4%
Equal in Vitamin B5 - 0.225

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
3
:
2
Sweet potato leaves
Sweet potato leaves
Contains more Fats +41.2%
Contains more Carbs +56.1%
Contains more Other +85.1%
Equal in Protein - 2.49
Equal in Water - 86.81
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 leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more Fats +41.2%
Contains more Carbs +56.1%
Contains more Other +85.1%
Equal in Protein - 2.49
Equal in Water - 86.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
1
Sweet potato leaves
Sweet potato leaves
Contains less Saturated Fat -57.7%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +31.8%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Contains less Saturated Fat -57.7%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +31.8%

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 Sweet potato leaves
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 Sweet potato leaves Opinion
Net carbs 1.65g 3.52g Sweet potato leaves
Protein 2.71g 2.49g Collard Greens
Fats 0.72g 0.51g Collard Greens
Carbs 5.65g 8.82g Sweet potato leaves
Calories 33kcal 42kcal Sweet potato leaves
Sugar 0.4g Sweet potato leaves
Fiber 4g 5.3g Sweet potato leaves
Calcium 141mg 78mg Collard Greens
Iron 1.13mg 0.97mg Collard Greens
Magnesium 21mg 70mg Sweet potato leaves
Phosphorus 32mg 81mg Sweet potato leaves
Potassium 117mg 508mg Sweet potato leaves
Sodium 15mg 6mg Sweet potato leaves
Zinc 0.23mg Collard Greens
Copper 0.051mg Collard Greens
Manganese 0.51mg Collard Greens
Selenium 0.5µg 0.9µg Sweet potato leaves
Vitamin A 7600IU 3778IU Collard Greens
Vitamin A RAE 380µg 189µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 18.2mg 11mg Collard Greens
Vitamin B1 0.04mg 0.156mg Sweet potato leaves
Vitamin B2 0.106mg 0.345mg Sweet potato leaves
Vitamin B3 0.575mg 1.13mg Sweet potato leaves
Vitamin B5 0.218mg 0.225mg Sweet potato leaves
Vitamin B6 0.128mg 0.19mg Sweet potato leaves
Folate 16µg Collard Greens
Vitamin K 406.6µg 302.2µg Collard Greens
Tryptophan 0.027mg 0.035mg Sweet potato leaves
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg 0.228mg Sweet potato leaves
Methionine 0.028mg 0.086mg Sweet potato leaves
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.047g 0.111g Collard Greens
Monounsaturated Fat 0.026g 0.02g Collard Greens
Polyunsaturated fat 0.173g 0.228g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Sweet potato leaves
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
101%
Sweet potato leaves
Minerals Daily Need Coverage Score
22%
Collard Greens
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.064g)
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.