Lettuce vs. Collard Greens — In-Depth Nutrition Comparison
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A recap on differences between lettuce and collard Greens
- Lettuce has more folate; however, collard Greens are higher in vitamin K, manganese, fiber, calcium, and vitamin C.
- Collard Greens cover your daily vitamin K needs 234% more than lettuce.
- Collard Greens contain 2 times less folate than lettuce. Lettuce contains 38µg of folate, while collard Greens contain 16µg.
Food varieties used in this article are Lettuce, green leaf, raw and Collards, cooked, boiled, drained, without salt.
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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 PotassiumPotassium | +65.8% |
| Contains more SeleniumSelenium | +20% |
| Contains more MagnesiumMagnesium | +61.5% |
| Contains more CalciumCalcium | +291.7% |
| Contains more IronIron | +31.4% |
| Contains more CopperCopper | +75.9% |
| Contains more ZincZinc | +27.8% |
| Contains more PhosphorusPhosphorus | +10.3% |
| Contains less SodiumSodium | -46.4% |
| Contains more ManganeseManganese | +104% |
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 B1Vitamin B1 | +75% |
| Contains more FolateFolate | +137.5% |
| Contains more Vitamin CVitamin C | +97.8% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B2Vitamin B2 | +32.5% |
| Contains more Vitamin B3Vitamin B3 | +53.3% |
| Contains more Vitamin B5Vitamin B5 | +62.7% |
| Contains more Vitamin B6Vitamin B6 | +42.2% |
| Contains more Vitamin KVitamin K | +221.9% |
| Contains more CholineCholine | +182.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.15 g
Carbs:
2.87 g
Water:
94.98 g
Other:
0.64 g
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
| Contains more ProteinProtein | +99.3% |
| Contains more FatsFats | +380% |
| Contains more CarbsCarbs | +96.9% |
| Contains more OtherOther | +15.6% |
~equal in
Water
~90.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.02 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.082 g
Saturated fat:
Sat. Fat
0.047 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
| Contains less Sat. FatSaturated fat | -57.4% |
| Contains more Mono. FatMonounsaturated fat | +333.3% |
| Contains more Poly. FatPolyunsaturated fat | +111% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 126.3µg | 406.6µg | 234% |
| Manganese | 0.25mg | 0.51mg | 11% |
| Calcium | 36mg | 141mg | 11% |
| Fiber | 1.3g | 4g | 11% |
| Vitamin C | 9.2mg | 18.2mg | 10% |
| Folate | 38µg | 16µg | 6% |
| Choline | 13.6mg | 38.4mg | 5% |
| Vitamin E | 0.22mg | 0.88mg | 4% |
| Vitamin B6 | 0.09mg | 0.128mg | 3% |
| Vitamin B1 | 0.07mg | 0.04mg | 3% |
| Iron | 0.86mg | 1.13mg | 3% |
| Protein | 1.36g | 2.71g | 3% |
| Potassium | 194mg | 117mg | 2% |
| Copper | 0.029mg | 0.051mg | 2% |
| Magnesium | 13mg | 21mg | 2% |
| Vitamin B5 | 0.134mg | 0.218mg | 2% |
| Vitamin B2 | 0.08mg | 0.106mg | 2% |
| Vitamin B3 | 0.375mg | 0.575mg | 1% |
| Polyunsaturated fat | 0.082g | 0.173g | 1% |
| Calories | 15kcal | 33kcal | 1% |
| Fructose | 0.43g | 1% | |
| Carbs | 2.87g | 5.65g | 1% |
| Vitamin A | 370µg | 380µg | 1% |
| Fats | 0.15g | 0.72g | 1% |
| Sodium | 28mg | 15mg | 1% |
| Net carbs | 1.57g | 1.65g | N/A |
| Sugar | 0.78g | 0.4g | N/A |
| Zinc | 0.18mg | 0.23mg | 0% |
| Phosphorus | 29mg | 32mg | 0% |
| Selenium | 0.6µg | 0.5µg | 0% |
| Saturated fat | 0.02g | 0.047g | 0% |
| Monounsaturated fat | 0.006g | 0.026g | 0% |
| Tryptophan | 0.009mg | 0.027mg | 0% |
| Threonine | 0.059mg | 0.074mg | 0% |
| Isoleucine | 0.084mg | 0.086mg | 0% |
| Leucine | 0.079mg | 0.13mg | 0% |
| Lysine | 0.084mg | 0.101mg | 0% |
| Methionine | 0.016mg | 0.028mg | 0% |
| Phenylalanine | 0.055mg | 0.075mg | 0% |
| Valine | 0.07mg | 0.104mg | 0% |
| Histidine | 0.022mg | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
45%
103%
Minerals Daily Need Coverage Score
14%
22%
Comparison summary
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.027g)
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens is cheaper (difference - $0.5)
Which food is richer in minerals?
Collard Greens is relatively richer in minerals
Which food is richer in vitamins?
Collard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)