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Napa cabbage vs. Collard Greens — In-Depth Nutrition Comparison

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Important differences between napa cabbage and collard Greens

  • Napa cabbage has more folate and copper; however, collard Greens are richer in vitamin A, vitamin C, manganese, calcium, vitamin B6, and vitamin B2.
  • Collard Greens' daily need coverage for vitamin A is 147% more.
  • Napa cabbage contains 3 times more folate than collard Greens. Napa cabbage contains 43µg of folate, while collard Greens contain 16µg.

The food varieties used in the comparison are Cabbage, napa, cooked and Collards, cooked, boiled, drained, without salt.

Infographic

Napa cabbage 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
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 CopperCopper +88.2%
Contains less SodiumSodium -26.7%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +386.2%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +52.7%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +68.4%
Contains more ManganeseManganese +151.2%
Contains more SeleniumSelenium +25%

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 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 FolateFolate +168.8%
Contains more Vitamin CVitamin C +468.8%
Contains more Vitamin AVitamin A +2823.1%
Contains more Vitamin B1Vitamin B1 +700%
Contains more Vitamin B2Vitamin B2 +324%
Contains more Vitamin B3Vitamin B3 +23.4%
Contains more Vitamin B5Vitamin B5 +522.9%
Contains more Vitamin B6Vitamin B6 +245.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 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 +146.4%
Contains more FatsFats +323.5%
Contains more CarbsCarbs +153.4%
Contains more OtherOther +335.3%
~equal in Water ~90.18g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Napa cabbage Collard Greens DV% diff.
Vitamin K 406.6µg 339%
Vitamin A 13µg 380µg 41%
Vitamin C 3.2mg 18.2mg 17%
Fiber 4g 16%
Manganese 0.203mg 0.51mg 13%
Calcium 29mg 141mg 11%
Vitamin B6 0.037mg 0.128mg 7%
Choline 38.4mg 7%
Folate 43µg 16µg 7%
Vitamin E 0.88mg 6%
Vitamin B2 0.025mg 0.106mg 6%
Copper 0.096mg 0.051mg 5%
Iron 0.74mg 1.13mg 5%
Vitamin B5 0.035mg 0.218mg 4%
Protein 1.1g 2.71g 3%
Magnesium 8mg 21mg 3%
Vitamin B1 0.005mg 0.04mg 3%
Phosphorus 19mg 32mg 2%
Vitamin B3 0.466mg 0.575mg 1%
Polyunsaturated fat 0.173g 1%
Calories 12kcal 33kcal 1%
Fats 0.17g 0.72g 1%
Zinc 0.14mg 0.23mg 1%
Potassium 87mg 117mg 1%
Carbs 2.23g 5.65g 1%
Net carbs 2.23g 1.65g N/A
Sugar 0.4g N/A
Sodium 11mg 15mg 0%
Selenium 0.4µg 0.5µg 0%
Saturated fat 0.047g 0%
Monounsaturated fat 0.026g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Which food is preferable for your diet?

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

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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
6%
Napa cabbage
103%
Collard Greens
Minerals Daily Need Coverage Score
12%
Napa cabbage
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Napa cabbage
Napa cabbage is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Collard Greens
Collard Greens is relatively richer in minerals
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.