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Kale vs. Collards, frozen, chopped, unprepared — In-Depth Nutrition Comparison

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What are the differences between Kale and Collards, frozen, chopped, unprepared?

  • Kale is higher in Vitamin A RAE, and Copper, yet Collards, frozen, chopped, unprepared is higher in Folate, Calcium, Manganese, and Fiber.
  • Kale's daily need coverage for Vitamin A RAE is 25% more.
  • Kale has 3 times more Copper than Collards, frozen, chopped, unprepared. While Kale has 0.156mg of Copper, Collards, frozen, chopped, unprepared has only 0.053mg.

We used Kale, cooked, boiled, drained, without salt and Collards, frozen, chopped, unprepared types in this article.

Infographic

Kale vs Collards, frozen, chopped, unprepared 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 60% 22% 40% 18% 7.1% 12% 6.3% 83% 7.6%
Contains more CopperCopper +194.3%
Contains less SodiumSodium -52.1%
Contains more MagnesiumMagnesium +61.1%
Contains more CalciumCalcium +179.2%
Contains more PotassiumPotassium +11%
Contains more IronIron +18.9%
Contains more ManganeseManganese +52.2%
Contains more SeleniumSelenium +55.6%
~equal in Zinc ~0.26mg
~equal in Phosphorus ~27mg

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
5
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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 133% 551% 0% 0% 13% 25% 12% 6.6% 27% 0% 0% 55% 0%
Contains more Vitamin AVitamin A +48.3%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B6Vitamin B6 +20%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more Vitamin B3Vitamin B3 +28.2%
Contains more Vitamin B5Vitamin B5 +124.5%
Contains more FolateFolate +461.5%
~equal in Vitamin C ~40mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
3% 6% 90%
Protein: 2.69 g
Fats: 0.37 g
Carbs: 6.46 g
Water: 89.53 g
Other: 0.95 g
Contains more ProteinProtein +41.6%
Contains more CarbsCarbs +14.7%
~equal in Fats ~0.37g
~equal in Water ~89.53g
~equal in Other ~0.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
2
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
19% 11% 70%
Saturated Fat: Sat. Fat 0.048 g
Monounsaturated Fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.178 g
~equal in Saturated Fat ~0.048g
~equal in Monounsaturated Fat ~0.027g
~equal in Polyunsaturated fat ~0.178g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Collards, frozen, chopped, unprepared Opinion
Calories 28kcal 33kcal Collards, frozen, chopped, unprepared
Protein 1.9g 2.69g Collards, frozen, chopped, unprepared
Fats 0.4g 0.37g Kale
Vitamin C 41mg 40mg Kale
Net carbs 3.63g 2.86g Kale
Carbs 5.63g 6.46g Collards, frozen, chopped, unprepared
Magnesium 18mg 29mg Collards, frozen, chopped, unprepared
Calcium 72mg 201mg Collards, frozen, chopped, unprepared
Potassium 228mg 253mg Collards, frozen, chopped, unprepared
Iron 0.9mg 1.07mg Collards, frozen, chopped, unprepared
Sugar 1.25g Collards, frozen, chopped, unprepared
Fiber 2g 3.6g Collards, frozen, chopped, unprepared
Copper 0.156mg 0.053mg Kale
Zinc 0.24mg 0.26mg Collards, frozen, chopped, unprepared
Phosphorus 28mg 27mg Kale
Sodium 23mg 48mg Kale
Vitamin A 13621IU 9183IU Kale
Vitamin A RAE 681µg 459µg Kale
Vitamin E 0.85mg Kale
Manganese 0.416mg 0.633mg Collards, frozen, chopped, unprepared
Selenium 0.9µg 1.4µg Collards, frozen, chopped, unprepared
Vitamin B1 0.053mg 0.05mg Kale
Vitamin B2 0.07mg 0.11mg Collards, frozen, chopped, unprepared
Vitamin B3 0.5mg 0.641mg Collards, frozen, chopped, unprepared
Vitamin B5 0.049mg 0.11mg Collards, frozen, chopped, unprepared
Vitamin B6 0.138mg 0.115mg Kale
Vitamin K 817µg Kale
Folate 13µg 73µg Collards, frozen, chopped, unprepared
Choline 0.4mg Kale
Saturated Fat 0.052g 0.048g Collards, frozen, chopped, unprepared
Monounsaturated Fat 0.03g 0.027g Kale
Polyunsaturated fat 0.193g 0.178g Kale
Tryptophan 0.023mg 0.035mg Collards, frozen, chopped, unprepared
Threonine 0.085mg 0.095mg Collards, frozen, chopped, unprepared
Isoleucine 0.114mg 0.109mg Kale
Leucine 0.133mg 0.167mg Collards, frozen, chopped, unprepared
Lysine 0.114mg 0.128mg Collards, frozen, chopped, unprepared
Methionine 0.018mg 0.037mg Collards, frozen, chopped, unprepared
Phenylalanine 0.097mg 0.096mg Kale
Valine 0.104mg 0.131mg Collards, frozen, chopped, unprepared
Histidine 0.04mg 0.051mg Collards, frozen, chopped, unprepared

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Collards, frozen, chopped, unprepared
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
238%
Kale
63%
Collards, frozen, chopped, unprepared
Minerals Daily Need Coverage Score
22%
Kale
28%
Collards, frozen, chopped, unprepared

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 25mg)
Which food is lower in Sugar?
Collards, frozen, chopped, unprepared
Collards, frozen, chopped, unprepared is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated Fat?
Collards, frozen, chopped, unprepared
Collards, frozen, chopped, unprepared is lower in Saturated Fat (difference - 0.004g)
Which food is richer in minerals?
Collards, frozen, chopped, unprepared
Collards, frozen, chopped, unprepared is relatively richer in minerals
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 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. Collards, frozen, chopped, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170408/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.