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  6. Kale vs. Collard Greens

Kale vs. Collard Greens — In-Depth Nutrition Comparison

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What are the main differences between Kale and Collard Greens?

  • Kale is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Copper, yet Collard Greens is richer in Fiber, Choline, and Calcium.
  • Kale's daily need coverage for Vitamin K is 342% higher.
  • Kale has 3 times more Copper than Collard Greens. Kale has 0.156mg of Copper, while Collard Greens has 0.051mg.

We used Kale, cooked, boiled, drained, without salt and Collards, cooked, boiled, drained, without salt types in this comparison.

Infographic

Kale 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.
Kale
Kale
4
:
6
Collard Greens
Collard Greens
Contains more Potassium +94.9%
Contains more Copper +205.9%
Contains more Selenium +80%
Contains more Calcium +95.8%
Contains more Iron +25.6%
Contains more Magnesium +16.7%
Contains more Phosphorus +14.3%
Contains less Sodium -34.8%
Contains more Manganese +22.6%
Equal in Zinc - 0.23
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Potassium +94.9%
Contains more Copper +205.9%
Contains more Selenium +80%
Contains more Calcium +95.8%
Contains more Iron +25.6%
Contains more Magnesium +16.7%
Contains more Phosphorus +14.3%
Contains less Sodium -34.8%
Contains more Manganese +22.6%
Equal in Zinc - 0.23

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.
Kale
Kale
5
:
5
Collard Greens
Collard Greens
Contains more Vitamin A +79.2%
Contains more Vitamin C +125.3%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +100.9%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +344.9%
Contains more Folate +23.1%
Equal in Vitamin E - 0.88
Equal in Vitamin B6 - 0.128
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin A +79.2%
Contains more Vitamin C +125.3%
Contains more Vitamin B1 +32.5%
Contains more Vitamin K +100.9%
Contains more Vitamin B2 +51.4%
Contains more Vitamin B3 +15%
Contains more Vitamin B5 +344.9%
Contains more Folate +23.1%
Equal in Vitamin E - 0.88
Equal in Vitamin B6 - 0.128

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Collard Greens
Collard Greens
Contains more Other +17.6%
Contains more Protein +42.6%
Contains more Fats +80%
Equal in Carbs - 5.65
Equal in Water - 90.18
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Collard Greens
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 Other +17.6%
Contains more Protein +42.6%
Contains more Fats +80%
Equal in Carbs - 5.65
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +11.6%
Equal in Saturated Fat - 0.047
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Monounsaturated Fat +15.4%
Contains more Polyunsaturated fat +11.6%
Equal in Saturated Fat - 0.047

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Collard Greens Opinion
Net carbs 3.63g 1.65g Kale
Protein 1.9g 2.71g Collard Greens
Fats 0.4g 0.72g Collard Greens
Carbs 5.63g 5.65g Collard Greens
Calories 28kcal 33kcal Collard Greens
Sugar 1.25g 0.4g Collard Greens
Fiber 2g 4g Collard Greens
Calcium 72mg 141mg Collard Greens
Iron 0.9mg 1.13mg Collard Greens
Magnesium 18mg 21mg Collard Greens
Phosphorus 28mg 32mg Collard Greens
Potassium 228mg 117mg Kale
Sodium 23mg 15mg Collard Greens
Zinc 0.24mg 0.23mg Kale
Copper 0.156mg 0.051mg Kale
Manganese 0.416mg 0.51mg Collard Greens
Selenium 0.9µg 0.5µg Kale
Vitamin A 13621IU 7600IU Kale
Vitamin A RAE 681µg 380µg Kale
Vitamin E 0.85mg 0.88mg Collard Greens
Vitamin C 41mg 18.2mg Kale
Vitamin B1 0.053mg 0.04mg Kale
Vitamin B2 0.07mg 0.106mg Collard Greens
Vitamin B3 0.5mg 0.575mg Collard Greens
Vitamin B5 0.049mg 0.218mg Collard Greens
Vitamin B6 0.138mg 0.128mg Kale
Folate 13µg 16µg Collard Greens
Vitamin K 817µg 406.6µg Kale
Tryptophan 0.023mg 0.027mg Collard Greens
Threonine 0.085mg 0.074mg Kale
Isoleucine 0.114mg 0.086mg Kale
Leucine 0.133mg 0.13mg Kale
Lysine 0.114mg 0.101mg Kale
Methionine 0.018mg 0.028mg Collard Greens
Phenylalanine 0.097mg 0.075mg Kale
Valine 0.104mg 0.104mg
Histidine 0.04mg 0.04mg
Saturated Fat 0.052g 0.047g Collard Greens
Monounsaturated Fat 0.03g 0.026g Kale
Polyunsaturated fat 0.193g 0.173g Kale

Which food is preferable for your diet?

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

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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
258%
Kale
138%
Collard Greens
Minerals Daily Need Coverage Score
22%
Kale
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.85g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.