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  6. Olive vs. Collard Greens

Olive vs. Collard Greens — In-Depth Nutrition Comparison

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A recap on differences between Olive and Collard Greens

  • Olive has more Iron, and Copper, however, Collard Greens is higher in Vitamin K, Vitamin A RAE, Manganese, Vitamin C, Vitamin B6, and Vitamin B2.
  • Collard Greens covers your daily Vitamin K needs 338% more than Olive.
  • Collard Greens contains 49 times less Sodium than Olive. Olive contains 735mg of Sodium, while Collard Greens contains 15mg.

Food varieties used in this article are Olives, ripe, canned (small-extra large) and Collards, cooked, boiled, drained, without salt.

Infographic

Olive 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.
Olive
Olive
3
:
7
Collard Greens
Collard Greens
Contains more Iron +192%
Contains more Copper +392.2%
Contains more Selenium +80%
Contains more Calcium +60.2%
Contains more Magnesium +425%
Contains more Phosphorus +966.7%
Contains more Potassium +1362.5%
Contains less Sodium -98%
Contains more Manganese +2450%
Equal in Zinc - 0.23
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 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 Iron +192%
Contains more Copper +392.2%
Contains more Selenium +80%
Contains more Calcium +60.2%
Contains more Magnesium +425%
Contains more Phosphorus +966.7%
Contains more Potassium +1362.5%
Contains less Sodium -98%
Contains more Manganese +2450%
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.
Olive
Olive
1
:
9
Collard Greens
Collard Greens
Contains more Vitamin E +87.5%
Contains more Vitamin A +1785.9%
Contains more Vitamin C +1922.2%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1454.1%
Contains more Vitamin B5 +1353.3%
Contains more Vitamin B6 +1322.2%
Contains more Folate +∞%
Contains more Vitamin K +28942.9%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 E +87.5%
Contains more Vitamin A +1785.9%
Contains more Vitamin C +1922.2%
Contains more Vitamin B1 +1233.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +1454.1%
Contains more Vitamin B5 +1353.3%
Contains more Vitamin B6 +1322.2%
Contains more Folate +∞%
Contains more Vitamin K +28942.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Collard Greens
Collard Greens
Contains more Fats +1383.3%
Contains more Carbs +10.8%
Contains more Other +201.4%
Contains more Protein +222.6%
Contains more Water +12.7%
Equal in Carbs - 5.65
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 Fats +1383.3%
Contains more Carbs +10.8%
Contains more Other +201.4%
Contains more Protein +222.6%
Contains more Water +12.7%
Equal in Carbs - 5.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +30238.5%
Contains more Polyunsaturated fat +426.6%
Contains less Saturated Fat -96.7%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 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 +30238.5%
Contains more Polyunsaturated fat +426.6%
Contains less Saturated Fat -96.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Collard Greens Opinion
Net carbs 3.06g 1.65g Olive
Protein 0.84g 2.71g Collard Greens
Fats 10.68g 0.72g Olive
Carbs 6.26g 5.65g Olive
Calories 115kcal 33kcal Olive
Sugar 0g 0.4g Olive
Fiber 3.2g 4g Collard Greens
Calcium 88mg 141mg Collard Greens
Iron 3.3mg 1.13mg Olive
Magnesium 4mg 21mg Collard Greens
Phosphorus 3mg 32mg Collard Greens
Potassium 8mg 117mg Collard Greens
Sodium 735mg 15mg Collard Greens
Zinc 0.22mg 0.23mg Collard Greens
Copper 0.251mg 0.051mg Olive
Manganese 0.02mg 0.51mg Collard Greens
Selenium 0.9µg 0.5µg Olive
Vitamin A 403IU 7600IU Collard Greens
Vitamin A RAE 20µg 380µg Collard Greens
Vitamin E 1.65mg 0.88mg Olive
Vitamin C 0.9mg 18.2mg Collard Greens
Vitamin B1 0.003mg 0.04mg Collard Greens
Vitamin B2 0mg 0.106mg Collard Greens
Vitamin B3 0.037mg 0.575mg Collard Greens
Vitamin B5 0.015mg 0.218mg Collard Greens
Vitamin B6 0.009mg 0.128mg Collard Greens
Folate 0µg 16µg Collard Greens
Vitamin K 1.4µg 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.026mg 0.074mg Collard Greens
Isoleucine 0.031mg 0.086mg Collard Greens
Leucine 0.05mg 0.13mg Collard Greens
Lysine 0.032mg 0.101mg Collard Greens
Methionine 0.012mg 0.028mg Collard Greens
Phenylalanine 0.029mg 0.075mg Collard Greens
Valine 0.038mg 0.104mg Collard Greens
Histidine 0.023mg 0.04mg Collard Greens
Saturated Fat 1.415g 0.047g Collard Greens
Monounsaturated Fat 7.888g 0.026g Olive
Polyunsaturated fat 0.911g 0.173g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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%
Olive
138%
Collard Greens
Minerals Daily Need Coverage Score
35%
Olive
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 720mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 1.368g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 0)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $3.5)
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 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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.