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  6. Collard Greens vs. Wild rice

Collard Greens vs. Wild rice — In-Depth Nutrition Comparison

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Differences between Collard Greens and Wild rice

  • Collard Greens have more Vitamin K, Vitamin A, Vitamin C, Calcium, Manganese, Fiber, and Iron, while Wild rice have more Zinc, Copper, and Phosphorus.
  • Collard Greens' daily need coverage for Vitamin K is 338% higher.

The food types used in this comparison are Collards, cooked, boiled, drained, without salt and Wild rice, cooked.

Infographic

Collard Greens vs Wild rice 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more CalciumCalcium +4600%
Contains more PotassiumPotassium +15.8%
Contains more IronIron +88.3%
Contains more ManganeseManganese +80.9%
Contains more MagnesiumMagnesium +52.4%
Contains more CopperCopper +137.3%
Contains more ZincZinc +482.6%
Contains more PhosphorusPhosphorus +156.3%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +60%

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%
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% 0.18% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +253233.3%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more Vitamin B5Vitamin B5 +41.6%
Contains more Vitamin KVitamin K +81220%
Contains more CholineCholine +276.5%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +123.8%
Contains more FolateFolate +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.135mg
~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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +111.8%
Contains more WaterWater +22%
Contains more OtherOther +85%
Contains more ProteinProtein +47.2%
Contains more CarbsCarbs +277.7%

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
16% 16% 68%
Saturated Fat: Sat. Fat 0.049 g
Monounsaturated Fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Mono. FatMonounsaturated Fat +92.3%
Contains more Poly. FatPolyunsaturated fat +23.1%
~equal in Saturated Fat ~0.049g

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

All nutrients comparison - raw data values

Nutrient Collard Greens Wild rice Opinion
Calories 33kcal 101kcal Wild rice
Protein 2.71g 3.99g Wild rice
Fats 0.72g 0.34g Collard Greens
Vitamin C 18.2mg 0mg Collard Greens
Net carbs 1.65g 19.54g Wild rice
Carbs 5.65g 21.34g Wild rice
Magnesium 21mg 32mg Wild rice
Calcium 141mg 3mg Collard Greens
Potassium 117mg 101mg Collard Greens
Iron 1.13mg 0.6mg Collard Greens
Sugar 0.4g 0.73g Collard Greens
Fiber 4g 1.8g Collard Greens
Copper 0.051mg 0.121mg Wild rice
Zinc 0.23mg 1.34mg Wild rice
Phosphorus 32mg 82mg Wild rice
Sodium 15mg 3mg Wild rice
Vitamin A 7600IU 3IU Collard Greens
Vitamin A 380µg 0µg Collard Greens
Vitamin E 0.88mg 0.24mg Collard Greens
Manganese 0.51mg 0.282mg Collard Greens
Selenium 0.5µg 0.8µg Wild rice
Vitamin B1 0.04mg 0.052mg Wild rice
Vitamin B2 0.106mg 0.087mg Collard Greens
Vitamin B3 0.575mg 1.287mg Wild rice
Vitamin B5 0.218mg 0.154mg Collard Greens
Vitamin B6 0.128mg 0.135mg Wild rice
Vitamin K 406.6µg 0.5µg Collard Greens
Folate 16µg 26µg Wild rice
Choline 38.4mg 10.2mg Collard Greens
Saturated Fat 0.047g 0.049g Collard Greens
Monounsaturated Fat 0.026g 0.05g Wild rice
Polyunsaturated fat 0.173g 0.213g Wild rice
Tryptophan 0.027mg 0.049mg Wild rice
Threonine 0.074mg 0.127mg Wild rice
Isoleucine 0.086mg 0.167mg Wild rice
Leucine 0.13mg 0.276mg Wild rice
Lysine 0.101mg 0.17mg Wild rice
Methionine 0.028mg 0.119mg Wild rice
Phenylalanine 0.075mg 0.195mg Wild rice
Valine 0.104mg 0.232mg Wild rice
Histidine 0.04mg 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Collard Greens Wild rice
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
10%
Wild rice
Minerals Daily Need Coverage Score
22%
Collard Greens
21%
Wild rice

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 12mg)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 57)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.