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  6. Collard Greens vs. Tomato

Collard Greens vs. Tomato — In-Depth Nutrition Comparison

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Differences between Collard Greens and Tomato

  • Tomato contains less Vitamin K, Vitamin A RAE, Manganese, Calcium, Fiber, Iron, Vitamin B2, and Choline than Collard Greens.
  • Collard Greens's daily need coverage for Vitamin K is 332% higher.
  • Tomato contains 14 times less Calcium than Collard Greens. Collard Greens contains 141mg of Calcium, while Tomato contains 10mg.

The food types used in this comparison are Collards, cooked, boiled, drained, without salt and Tomatoes, red, ripe, raw, year round average.

Infographic

Collard Greens vs Tomato 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
7
:
3
Tomato
Tomato
Contains more Calcium +1310%
Contains more Iron +318.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +33.3%
Contains more Zinc +35.3%
Contains more Manganese +347.4%
Contains more Selenium +∞%
Contains more Potassium +102.6%
Contains less Sodium -66.7%
Contains more Copper +15.7%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +1310%
Contains more Iron +318.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +33.3%
Contains more Zinc +35.3%
Contains more Manganese +347.4%
Contains more Selenium +∞%
Contains more Potassium +102.6%
Contains less Sodium -66.7%
Contains more Copper +15.7%

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
9
:
1
Tomato
Tomato
Contains more Vitamin A +812.4%
Contains more Vitamin E +63%
Contains more Vitamin C +32.8%
Contains more Vitamin B2 +457.9%
Contains more Vitamin B5 +144.9%
Contains more Vitamin B6 +60%
Contains more Vitamin K +5046.8%
Equal in Vitamin B1 - 0.037
Equal in Vitamin B3 - 0.594
Equal in Folate - 15
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%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin A +812.4%
Contains more Vitamin E +63%
Contains more Vitamin C +32.8%
Contains more Vitamin B2 +457.9%
Contains more Vitamin B5 +144.9%
Contains more Vitamin B6 +60%
Contains more Vitamin K +5046.8%
Equal in Vitamin B1 - 0.037
Equal in Vitamin B3 - 0.594
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
4
:
1
Tomato
Tomato
Contains more Protein +208%
Contains more Fats +260%
Contains more Carbs +45.2%
Contains more Other +45.1%
Equal in Water - 94.52
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
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +208%
Contains more Fats +260%
Contains more Carbs +45.2%
Contains more Other +45.1%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
1
:
2
Tomato
Tomato
Contains more Polyunsaturated fat +108.4%
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +19.2%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Polyunsaturated fat +108.4%
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +19.2%

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

All nutrients comparison - raw data values

Nutrient Collard Greens Tomato Opinion
Net carbs 1.65g 2.69g Tomato
Protein 2.71g 0.88g Collard Greens
Fats 0.72g 0.2g Collard Greens
Carbs 5.65g 3.89g Collard Greens
Calories 33kcal 18kcal Collard Greens
Fructose 1.37g Tomato
Sugar 0.4g 2.63g Collard Greens
Fiber 4g 1.2g Collard Greens
Calcium 141mg 10mg Collard Greens
Iron 1.13mg 0.27mg Collard Greens
Magnesium 21mg 11mg Collard Greens
Phosphorus 32mg 24mg Collard Greens
Potassium 117mg 237mg Tomato
Sodium 15mg 5mg Tomato
Zinc 0.23mg 0.17mg Collard Greens
Copper 0.051mg 0.059mg Tomato
Manganese 0.51mg 0.114mg Collard Greens
Selenium 0.5µg 0µg Collard Greens
Vitamin A 7600IU 833IU Collard Greens
Vitamin A RAE 380µg 42µg Collard Greens
Vitamin E 0.88mg 0.54mg Collard Greens
Vitamin C 18.2mg 13.7mg Collard Greens
Vitamin B1 0.04mg 0.037mg Collard Greens
Vitamin B2 0.106mg 0.019mg Collard Greens
Vitamin B3 0.575mg 0.594mg Tomato
Vitamin B5 0.218mg 0.089mg Collard Greens
Vitamin B6 0.128mg 0.08mg Collard Greens
Folate 16µg 15µg Collard Greens
Vitamin K 406.6µg 7.9µg Collard Greens
Tryptophan 0.027mg 0.006mg Collard Greens
Threonine 0.074mg 0.027mg Collard Greens
Isoleucine 0.086mg 0.018mg Collard Greens
Leucine 0.13mg 0.025mg Collard Greens
Lysine 0.101mg 0.027mg Collard Greens
Methionine 0.028mg 0.006mg Collard Greens
Phenylalanine 0.075mg 0.027mg Collard Greens
Valine 0.104mg 0.018mg Collard Greens
Histidine 0.04mg 0.014mg Collard Greens
Saturated Fat 0.047g 0.028g Tomato
Monounsaturated Fat 0.026g 0.031g Tomato
Polyunsaturated fat 0.173g 0.083g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
22%
Collard Greens
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.019g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 2.23g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 23)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
Which food is richer in minerals?
Collard Greens
Collard Greens is relatively richer in minerals
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.