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Collard Greens vs. Wheat — In-Depth Nutrition Comparison

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Differences between Collard Greens and Wheat

  • Collard Greens has more Calcium, and Vitamin B2, while Wheat has more Selenium, Manganese, Copper, Phosphorus, Zinc, Vitamin B3, Iron, and Magnesium.
  • Wheat's daily need coverage for Selenium is 57% higher.
  • Wheat contains 16 times less Calcium than Collard Greens. Collard Greens contains 141mg of Calcium, while Wheat contains 9mg.

The food types used in this comparison are Collards, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, cooked.

Infographic

Collard Greens vs Wheat infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Wheat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +1466.7%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +55.8%
Contains more CopperCopper +305.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +359.4%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +102%
Contains more SeleniumSelenium +6280%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Wheat
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +189900%
Contains more Vitamin E Vitamin E +266.7%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +82.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B3Vitamin B3 +300.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +38.4%
Contains more ProteinProtein +110.7%
Contains more FatsFats +15.3%
Contains more CarbsCarbs +388.5%
~equal in Other ~0.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated Fat: Sat. Fat 0.047 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Wheat
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated Fat -39%
Contains more Mono. FatMonounsaturated Fat +223.1%
Contains more Poly. FatPolyunsaturated fat +40.5%

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 Wheat
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar 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 Wheat Opinion
Calories 33kcal 132kcal Wheat
Protein 2.71g 5.71g Wheat
Fats 0.72g 0.83g Wheat
Vitamin C 18.2mg Collard Greens
Net carbs 1.65g 23.3g Wheat
Carbs 5.65g 27.6g Wheat
Magnesium 21mg 48mg Wheat
Calcium 141mg 9mg Collard Greens
Potassium 117mg 164mg Wheat
Iron 1.13mg 1.76mg Wheat
Sugar 0.4g 3.07g Collard Greens
Fiber 4g 4.3g Wheat
Copper 0.051mg 0.207mg Wheat
Zinc 0.23mg 1.84mg Wheat
Phosphorus 32mg 147mg Wheat
Sodium 15mg 8mg Wheat
Vitamin A 7600IU 4IU Collard Greens
Vitamin A RAE 380µg Collard Greens
Vitamin E 0.88mg 0.24mg Collard Greens
Manganese 0.51mg 1.03mg Wheat
Selenium 0.5µg 31.9µg Wheat
Vitamin B1 0.04mg 0.095mg Wheat
Vitamin B2 0.106mg 0.03mg Collard Greens
Vitamin B3 0.575mg 2.305mg Wheat
Vitamin B5 0.218mg Collard Greens
Vitamin B6 0.128mg 0.07mg Collard Greens
Vitamin K 406.6µg Collard Greens
Folate 16µg 11µg Collard Greens
Trans Fat 0g 0.002g Collard Greens
Choline 38.4mg Collard Greens
Saturated Fat 0.047g 0.077g Collard Greens
Monounsaturated Fat 0.026g 0.084g Wheat
Polyunsaturated fat 0.173g 0.243g Wheat
Tryptophan 0.027mg 0.051mg Wheat
Threonine 0.074mg 0.172mg Wheat
Isoleucine 0.086mg 0.22mg Wheat
Leucine 0.13mg 0.432mg Wheat
Lysine 0.101mg 0.161mg Wheat
Methionine 0.028mg 0.097mg Wheat
Phenylalanine 0.075mg 0.3mg Wheat
Valine 0.104mg 0.267mg Wheat
Histidine 0.04mg 0.147mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Wheat
Minerals Daily Need Coverage Score
22%
Collard Greens
61%
Wheat

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 50)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.