Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Collard Greens
  5. Compare
  6. Collard Greens vs. Wakame

Collard Greens vs. Wakame — In-Depth Nutrition Comparison

Compare

Differences between Collard Greens and Wakame

  • Collard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, and Fiber, while Wakame has more Folate, Manganese, Copper, Magnesium, and Iron.
  • Collard Greens's daily need coverage for Vitamin K is 334% higher.
  • Wakame contains 21 times less Vitamin A RAE than Collard Greens. Collard Greens contains 380µg of Vitamin A RAE, while Wakame contains 18µg.
  • The amount of Sodium in Collard Greens is lower.

The food types used in this comparison are Collards, cooked, boiled, drained, without salt and Seaweed, wakame, raw.

Infographic

Collard Greens vs Wakame 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
2
:
8
Wakame
Wakame
Contains more Potassium +134%
Contains less Sodium -98.3%
Contains more Iron +92.9%
Contains more Magnesium +409.5%
Contains more Phosphorus +150%
Contains more Zinc +65.2%
Contains more Copper +456.9%
Contains more Manganese +174.5%
Contains more Selenium +40%
Equal in Calcium - 150
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +134%
Contains less Sodium -98.3%
Contains more Iron +92.9%
Contains more Magnesium +409.5%
Contains more Phosphorus +150%
Contains more Zinc +65.2%
Contains more Copper +456.9%
Contains more Manganese +174.5%
Contains more Selenium +40%
Equal in Calcium - 150

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
4
:
6
Wakame
Wakame
Contains more Vitamin A +2011.1%
Contains more Vitamin C +506.7%
Contains more Vitamin B6 +6300%
Contains more Vitamin K +7571.7%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +117%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +219.7%
Contains more Folate +1125%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +2011.1%
Contains more Vitamin C +506.7%
Contains more Vitamin B6 +6300%
Contains more Vitamin K +7571.7%
Contains more Vitamin E +13.6%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +117%
Contains more Vitamin B3 +178.3%
Contains more Vitamin B5 +219.7%
Contains more Folate +1125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Collard Greens
Collard Greens
2
:
3
Wakame
Wakame
Contains more Fats +12.5%
Contains more Water +12.7%
Contains more Protein +11.8%
Contains more Carbs +61.8%
Contains more Other +873%
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Fats +12.5%
Contains more Water +12.7%
Contains more Protein +11.8%
Contains more Carbs +61.8%
Contains more Other +873%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Collard Greens
Collard Greens
1
:
2
Wakame
Wakame
Contains less Saturated Fat -63.8%
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +26%
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -63.8%
Contains more Monounsaturated Fat +123.1%
Contains more Polyunsaturated fat +26%

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 Wakame
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Collard Greens Wakame Opinion
Net carbs 1.65g 8.64g Wakame
Protein 2.71g 3.03g Wakame
Fats 0.72g 0.64g Collard Greens
Carbs 5.65g 9.14g Wakame
Calories 33kcal 45kcal Wakame
Sugar 0.4g 0.65g Collard Greens
Fiber 4g 0.5g Collard Greens
Calcium 141mg 150mg Wakame
Iron 1.13mg 2.18mg Wakame
Magnesium 21mg 107mg Wakame
Phosphorus 32mg 80mg Wakame
Potassium 117mg 50mg Collard Greens
Sodium 15mg 872mg Collard Greens
Zinc 0.23mg 0.38mg Wakame
Copper 0.051mg 0.284mg Wakame
Manganese 0.51mg 1.4mg Wakame
Selenium 0.5µg 0.7µg Wakame
Vitamin A 7600IU 360IU Collard Greens
Vitamin A RAE 380µg 18µg Collard Greens
Vitamin E 0.88mg 1mg Wakame
Vitamin C 18.2mg 3mg Collard Greens
Vitamin B1 0.04mg 0.06mg Wakame
Vitamin B2 0.106mg 0.23mg Wakame
Vitamin B3 0.575mg 1.6mg Wakame
Vitamin B5 0.218mg 0.697mg Wakame
Vitamin B6 0.128mg 0.002mg Collard Greens
Folate 16µg 196µg Wakame
Vitamin K 406.6µg 5.3µg Collard Greens
Tryptophan 0.027mg 0.035mg Wakame
Threonine 0.074mg 0.165mg Wakame
Isoleucine 0.086mg 0.087mg Wakame
Leucine 0.13mg 0.257mg Wakame
Lysine 0.101mg 0.112mg Wakame
Methionine 0.028mg 0.063mg Wakame
Phenylalanine 0.075mg 0.112mg Wakame
Valine 0.104mg 0.209mg Wakame
Histidine 0.04mg 0.015mg Collard Greens
Saturated Fat 0.047g 0.13g Collard Greens
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.026g 0.058g Wakame
Polyunsaturated fat 0.173g 0.218g Wakame

Which food is preferable for your diet?

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

People also compare

Collard Greens
Collard Greens vs Mustard Greens Raw
Mustard Greens Raw
Collard Greens
Collard Greens vs Kale raw
Kale raw
Collard Greens
Collard Greens vs Chard raw
Chard raw
Wakame
Wakame vs Seaweed
Seaweed
Wakame
Wakame vs Nori
Nori
Wakame
Wakame vs Water
Water

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
29%
Wakame
Minerals Daily Need Coverage Score
22%
Collard Greens
65%
Wakame

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 857mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.083g)
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 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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.