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  6. Corn grain vs. Collard Greens

Corn grain vs. Collard Greens — In-Depth Nutrition Comparison

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What are the main differences between corn grain and collard Greens?

  • Corn grain is richer in vitamin B6, copper, vitamin B1, selenium, phosphorus, magnesium, and iron, yet collard Greens are richer in vitamin K, vitamin A, and vitamin C.
  • Collard Greens' daily need coverage for vitamin K is 339% higher.
  • Corn grain has 31 times more selenium than collard Greens. Corn grain has 15.5µg of selenium, while collard Greens have 0.5µg.

We used Corn grain, yellow and Collards, cooked, boiled, drained, without salt types in this comparison.

Infographic

Corn grain vs Collard Greens 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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
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%
Contains more MagnesiumMagnesium +504.8%
Contains more PotassiumPotassium +145.3%
Contains more IronIron +139.8%
Contains more CopperCopper +515.7%
Contains more ZincZinc +860.9%
Contains more PhosphorusPhosphorus +556.3%
Contains more SeleniumSelenium +3000%
Contains more CalciumCalcium +1914.3%
Contains less SodiumSodium -57.1%
~equal in Manganese ~0.51mg

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 0% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
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% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin B1Vitamin B1 +862.5%
Contains more Vitamin B2Vitamin B2 +89.6%
Contains more Vitamin B3Vitamin B3 +530.8%
Contains more Vitamin B5Vitamin B5 +94.5%
Contains more Vitamin B6Vitamin B6 +385.9%
Contains more FolateFolate +18.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3354.5%
Contains more Vitamin EVitamin E +79.6%
Contains more Vitamin KVitamin K +135433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grain Collard Greens DV% diff.
Vitamin K 0.3µg 406.6µg 339%
Vitamin A 11µg 380µg 41%
Vitamin B6 0.622mg 0.128mg 38%
Vitamin B1 0.385mg 0.04mg 29%
Copper 0.314mg 0.051mg 29%
Selenium 15.5µg 0.5µg 27%
Magnesium 127mg 21mg 25%
Phosphorus 210mg 32mg 25%
Carbs 74.26g 5.65g 23%
Vitamin C 0mg 18.2mg 20%
Iron 2.71mg 1.13mg 20%
Vitamin B3 3.627mg 0.575mg 19%
Zinc 2.21mg 0.23mg 18%
Calories 365kcal 33kcal 17%
Fiber 7.3g 4g 13%
Protein 9.42g 2.71g 13%
Polyunsaturated fat 2.163g 0.173g 13%
Calcium 7mg 141mg 13%
Vitamin B2 0.201mg 0.106mg 7%
Choline 38.4mg 7%
Fats 4.74g 0.72g 6%
Potassium 287mg 117mg 5%
Vitamin B5 0.424mg 0.218mg 4%
Vitamin E 0.49mg 0.88mg 3%
Saturated fat 0.667g 0.047g 3%
Monounsaturated fat 1.251g 0.026g 3%
Manganese 0.485mg 0.51mg 1%
Folate 19µg 16µg 1%
Sodium 35mg 15mg 1%
Net carbs 66.96g 1.65g N/A
Sugar 0.64g 0.4g N/A
Tryptophan 0.067mg 0.027mg 0%
Threonine 0.354mg 0.074mg 0%
Isoleucine 0.337mg 0.086mg 0%
Leucine 1.155mg 0.13mg 0%
Lysine 0.265mg 0.101mg 0%
Methionine 0.197mg 0.028mg 0%
Phenylalanine 0.463mg 0.075mg 0%
Valine 0.477mg 0.104mg 0%
Histidine 0.287mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more ProteinProtein +247.6%
Contains more FatsFats +558.3%
Contains more CarbsCarbs +1214.3%
Contains more OtherOther +63.5%
Contains more WaterWater +769.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains more Mono. FatMonounsaturated fat +4711.5%
Contains more Poly. FatPolyunsaturated fat +1150.3%
Contains less Sat. FatSaturated fat -93%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.