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Collard Greens vs. Welsh onion — In-Depth Nutrition Comparison

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A recap on differences between Collard Greens and Welsh onion

  • Collard Greens has more Vitamin K, Manganese, Calcium, Fiber, and Choline, however, Welsh onion is higher in Vitamin C.
  • Collard Greens covers your daily Vitamin K needs 178% more than Welsh onion.
  • Welsh onion contains 8 times less Calcium than Collard Greens. Collard Greens contains 141mg of Calcium, while Welsh onion contains 18mg.
  • Collard Greens has less Sugar.

Food varieties used in this article are Collards, cooked, boiled, drained, without salt and Onions, welsh, raw.

Infographic

Collard Greens vs Welsh onion 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.
Contains more Calcium +683.3%
Contains less Sodium -11.8%
Contains more Manganese +272.3%
Contains more Phosphorus +53.1%
Contains more Potassium +81.2%
Contains more Zinc +126.1%
Contains more Copper +37.3%
Contains more Selenium +20%
Equal in Iron - 1.22
Equal in Magnesium - 23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 46% 17% 22% 19% 3% 15% 24% 18% 4%
Contains more Calcium +683.3%
Contains less Sodium -11.8%
Contains more Manganese +272.3%
Contains more Phosphorus +53.1%
Contains more Potassium +81.2%
Contains more Zinc +126.1%
Contains more Copper +37.3%
Contains more Selenium +20%
Equal in Iron - 1.22
Equal in Magnesium - 23

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.
:
Contains more Vitamin A +555.2%
Contains more Vitamin E +72.5%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +29%
Contains more Vitamin B6 +77.8%
Contains more Choline +624.5%
Contains more Vitamin K +110.2%
Contains more Vitamin C +48.4%
Contains more Vitamin B1 +25%
Equal in Folate - 16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 70% 11% 0% 90% 13% 21% 8% 11% 17% 12% 0% 3% 484%
Contains more Vitamin A +555.2%
Contains more Vitamin E +72.5%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +43.8%
Contains more Vitamin B5 +29%
Contains more Vitamin B6 +77.8%
Contains more Choline +624.5%
Contains more Vitamin K +110.2%
Contains more Vitamin C +48.4%
Contains more Vitamin B1 +25%
Equal in Folate - 16

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +42.6%
Contains more Fats +80%
Contains more Carbs +15%
Equal in Water - 90.5
Equal in Other - 0.7
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more Protein +42.6%
Contains more Fats +80%
Contains more Carbs +15%
Equal in Water - 90.5
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.9%
Contains more Polyunsaturated fat +10.9%
Contains more Monounsaturated Fat +115.4%
Equal in Polyunsaturated fat - 0.156
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
24% 20% 56%
Saturated Fat: 0.067 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.156 g
Contains less Saturated Fat -29.9%
Contains more Polyunsaturated fat +10.9%
Contains more Monounsaturated Fat +115.4%
Equal in Polyunsaturated fat - 0.156

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

All nutrients comparison - raw data values

Nutrient Collard Greens Welsh onion Opinion
Net carbs 1.65g 4.1g Welsh onion
Protein 2.71g 1.9g Collard Greens
Fats 0.72g 0.4g Collard Greens
Carbs 5.65g 6.5g Welsh onion
Calories 33kcal 34kcal Welsh onion
Sugar 0.4g 2.18g Collard Greens
Fiber 4g 2.4g Collard Greens
Calcium 141mg 18mg Collard Greens
Iron 1.13mg 1.22mg Welsh onion
Magnesium 21mg 23mg Welsh onion
Phosphorus 32mg 49mg Welsh onion
Potassium 117mg 212mg Welsh onion
Sodium 15mg 17mg Collard Greens
Zinc 0.23mg 0.52mg Welsh onion
Copper 0.051mg 0.07mg Welsh onion
Manganese 0.51mg 0.137mg Collard Greens
Selenium 0.5µg 0.6µg Welsh onion
Vitamin A 7600IU 1160IU Collard Greens
Vitamin A RAE 380µg Collard Greens
Vitamin E 0.88mg 0.51mg Collard Greens
Vitamin C 18.2mg 27mg Welsh onion
Vitamin B1 0.04mg 0.05mg Welsh onion
Vitamin B2 0.106mg 0.09mg Collard Greens
Vitamin B3 0.575mg 0.4mg Collard Greens
Vitamin B5 0.218mg 0.169mg Collard Greens
Vitamin B6 0.128mg 0.072mg Collard Greens
Folate 16µg 16µg
Choline 38.4mg 5.3mg Collard Greens
Vitamin K 406.6µg 193.4µg Collard Greens
Tryptophan 0.027mg 0.021mg Collard Greens
Threonine 0.074mg 0.074mg
Isoleucine 0.086mg 0.081mg Collard Greens
Leucine 0.13mg 0.113mg Collard Greens
Lysine 0.101mg 0.095mg Collard Greens
Methionine 0.028mg 0.021mg Collard Greens
Phenylalanine 0.075mg 0.061mg Collard Greens
Valine 0.104mg 0.084mg Collard Greens
Histidine 0.04mg 0.033mg Collard Greens
Saturated Fat 0.047g 0.067g Collard Greens
Monounsaturated Fat 0.026g 0.056g Welsh onion
Polyunsaturated fat 0.173g 0.156g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Welsh onion
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
129%
Collard Greens
57%
Welsh onion
Minerals Daily Need Coverage Score
22%
Collard Greens
17%
Welsh onion

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 39)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.2)
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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.