Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garden asparagus vs. Collard Greens — In-Depth Nutrition Comparison

Compare

Summary of differences between Garden asparagus and Collard Greens

  • Garden asparagus has more Copper, Iron, Folate, and Vitamin B1, while Collard Greens has more Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Calcium, and Fiber.
  • Collard Greens covers your daily need of Vitamin K 304% more than Garden asparagus.
  • Garden asparagus contains 4 times more Copper than Collard Greens. While Garden asparagus contains 0.189mg of Copper, Collard Greens contains only 0.051mg.

These are the specific foods used in this comparison Asparagus, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Garden asparagus 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.
Contains more Iron +89.4%
Contains more Phosphorus +62.5%
Contains more Potassium +72.6%
Contains less Sodium -86.7%
Contains more Zinc +134.8%
Contains more Copper +270.6%
Contains more Selenium +360%
Contains more Calcium +487.5%
Contains more Magnesium +50%
Contains more Manganese +222.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Iron +89.4%
Contains more Phosphorus +62.5%
Contains more Potassium +72.6%
Contains less Sodium -86.7%
Contains more Zinc +134.8%
Contains more Copper +270.6%
Contains more Selenium +360%
Contains more Calcium +487.5%
Contains more Magnesium +50%
Contains more Manganese +222.8%

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 E +28.4%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +33%
Contains more Vitamin B3 +70.1%
Contains more Vitamin B5 +25.7%
Contains more Folate +225%
Contains more Vitamin A +905.3%
Contains more Vitamin C +225%
Contains more Vitamin B6 +40.7%
Contains more Choline +140%
Contains more Vitamin K +877.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 9% 105%
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%
Contains more Vitamin E +28.4%
Contains more Vitamin B1 +257.5%
Contains more Vitamin B2 +33%
Contains more Vitamin B3 +70.1%
Contains more Vitamin B5 +25.7%
Contains more Folate +225%
Contains more Vitamin A +905.3%
Contains more Vitamin C +225%
Contains more Vitamin B6 +40.7%
Contains more Choline +140%
Contains more Vitamin K +877.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +23.2%
Contains more Fats +500%
Contains more Carbs +45.6%
Contains more Other +27.6%
Equal in Water - 90.18
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 Protein +23.2%
Contains more Fats +500%
Contains more Carbs +45.6%
Contains more Other +27.6%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -14.9%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +246%
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -14.9%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +246%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Collard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Collard Greens Opinion
Net carbs 1.78g 1.65g Garden asparagus
Protein 2.2g 2.71g Collard Greens
Fats 0.12g 0.72g Collard Greens
Carbs 3.88g 5.65g Collard Greens
Calories 20kcal 33kcal Collard Greens
Fructose 1g Garden asparagus
Sugar 1.88g 0.4g Collard Greens
Fiber 2.1g 4g Collard Greens
Calcium 24mg 141mg Collard Greens
Iron 2.14mg 1.13mg Garden asparagus
Magnesium 14mg 21mg Collard Greens
Phosphorus 52mg 32mg Garden asparagus
Potassium 202mg 117mg Garden asparagus
Sodium 2mg 15mg Garden asparagus
Zinc 0.54mg 0.23mg Garden asparagus
Copper 0.189mg 0.051mg Garden asparagus
Manganese 0.158mg 0.51mg Collard Greens
Selenium 2.3µg 0.5µg Garden asparagus
Vitamin A 756IU 7600IU Collard Greens
Vitamin A RAE 38µg 380µg Collard Greens
Vitamin E 1.13mg 0.88mg Garden asparagus
Vitamin C 5.6mg 18.2mg Collard Greens
Vitamin B1 0.143mg 0.04mg Garden asparagus
Vitamin B2 0.141mg 0.106mg Garden asparagus
Vitamin B3 0.978mg 0.575mg Garden asparagus
Vitamin B5 0.274mg 0.218mg Garden asparagus
Vitamin B6 0.091mg 0.128mg Collard Greens
Folate 52µg 16µg Garden asparagus
Choline 16mg 38.4mg Collard Greens
Vitamin K 41.6µg 406.6µg Collard Greens
Tryptophan 0.027mg 0.027mg
Threonine 0.084mg 0.074mg Garden asparagus
Isoleucine 0.075mg 0.086mg Collard Greens
Leucine 0.128mg 0.13mg Collard Greens
Lysine 0.104mg 0.101mg Garden asparagus
Methionine 0.031mg 0.028mg Garden asparagus
Phenylalanine 0.075mg 0.075mg
Valine 0.115mg 0.104mg Garden asparagus
Histidine 0.049mg 0.04mg Garden asparagus
Saturated Fat 0.04g 0.047g Garden asparagus
Monounsaturated Fat 0g 0.026g Collard Greens
Polyunsaturated fat 0.05g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
28%
Garden asparagus
129%
Collard Greens
Minerals Daily Need Coverage Score
25%
Garden asparagus
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.007g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.