Collard Greens vs. Wheat — In-Depth Nutrition Comparison
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Differences between collard Greens and wheat
- Collard Greens have more vitamin A and calcium, while wheat has more selenium, manganese, copper, phosphorus, zinc, vitamin B3, iron, and magnesium.
- Collard Greens' daily need coverage for vitamin A is 152% higher.
- Wheat contains 16 times less calcium than collard Greens. Collard Greens contain 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
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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.
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
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
Saturated fat:
Sat. Fat
0.047 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
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.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 406.6µg | 339% | |
| Selenium | 0.5µg | 31.9µg | 57% |
| Vitamin A | 380µg | 42% | |
| Manganese | 0.51mg | 1.03mg | 23% |
| Vitamin C | 18.2mg | 20% | |
| Copper | 0.051mg | 0.207mg | 17% |
| Phosphorus | 32mg | 147mg | 16% |
| Zinc | 0.23mg | 1.84mg | 15% |
| Calcium | 141mg | 9mg | 13% |
| Vitamin B3 | 0.575mg | 2.305mg | 11% |
| Iron | 1.13mg | 1.76mg | 8% |
| Carbs | 5.65g | 27.6g | 7% |
| Choline | 38.4mg | 7% | |
| Vitamin B2 | 0.106mg | 0.03mg | 6% |
| Protein | 2.71g | 5.71g | 6% |
| Magnesium | 21mg | 48mg | 6% |
| Calories | 33kcal | 132kcal | 5% |
| Vitamin B1 | 0.04mg | 0.095mg | 5% |
| Vitamin E | 0.88mg | 0.24mg | 4% |
| Vitamin B5 | 0.218mg | 4% | |
| Vitamin B6 | 0.128mg | 0.07mg | 4% |
| Fiber | 4g | 4.3g | 1% |
| Potassium | 117mg | 164mg | 1% |
| Folate | 16µg | 11µg | 1% |
| Fats | 0.72g | 0.83g | 0% |
| Net carbs | 1.65g | 23.3g | N/A |
| Sugar | 0.4g | 3.07g | N/A |
| Sodium | 15mg | 8mg | 0% |
| Trans fat | 0g | 0.002g | N/A |
| Saturated fat | 0.047g | 0.077g | 0% |
| Monounsaturated fat | 0.026g | 0.084g | 0% |
| Polyunsaturated fat | 0.173g | 0.243g | 0% |
| Tryptophan | 0.027mg | 0.051mg | 0% |
| Threonine | 0.074mg | 0.172mg | 0% |
| Isoleucine | 0.086mg | 0.22mg | 0% |
| Leucine | 0.13mg | 0.432mg | 0% |
| Lysine | 0.101mg | 0.161mg | 0% |
| Methionine | 0.028mg | 0.097mg | 0% |
| Phenylalanine | 0.075mg | 0.3mg | 0% |
| Valine | 0.104mg | 0.267mg | 0% |
| Histidine | 0.04mg | 0.147mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
103%
8%
Minerals Daily Need Coverage Score
22%
61%
Comparison summary
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated fat?
Collard Greens is lower in Saturated fat (difference - 0.03g)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 50)
Which food is cheaper?
Collard Greens is cheaper (difference - $0.4)
Which food is richer in vitamins?
Collard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)