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Quinoa vs. Collard Greens — In-Depth Nutrition Comparison

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How are Quinoa and Collard Greens different?

  • Quinoa is higher in Phosphorus, Copper, Magnesium, Zinc, Folate, and Vitamin B1, however, Collard Greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Calcium.
  • Daily need coverage for Vitamin K from Collard Greens is 339% higher.
  • Quinoa contains 5 times more Phosphorus than Collard Greens. While Quinoa contains 152mg of Phosphorus, Collard Greens contains only 32mg.

Quinoa, cooked and Collards, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Quinoa vs Collard Greens infographic
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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.
Quinoa
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 MagnesiumMagnesium +204.8%
Contains more PotassiumPotassium +47%
Contains more IronIron +31.9%
Contains more CopperCopper +276.5%
Contains more ZincZinc +373.9%
Contains more PhosphorusPhosphorus +375%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +23.7%
Contains more SeleniumSelenium +460%
Contains more CalciumCalcium +729.4%

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.
Quinoa
2
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 0% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more FolateFolate +162.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +151900%
Contains more Vitamin E Vitamin E +39.7%
Contains more Vitamin B3Vitamin B3 +39.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +67%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.106mg
~equal in Vitamin B6 ~0.128mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +62.4%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +277%
Contains more WaterWater +25.9%
~equal in Other ~0.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
19% 11% 70%
Saturated Fat: Sat. Fat 0.047 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains more Mono. FatMonounsaturated Fat +1930.8%
Contains more Poly. FatPolyunsaturated fat +523.1%
Contains less Sat. FatSaturated Fat -79.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Collard Greens Opinion
Calories 120kcal 33kcal Quinoa
Protein 4.4g 2.71g Quinoa
Fats 1.92g 0.72g Quinoa
Vitamin C 0mg 18.2mg Collard Greens
Net carbs 18.5g 1.65g Quinoa
Carbs 21.3g 5.65g Quinoa
Magnesium 64mg 21mg Quinoa
Calcium 17mg 141mg Collard Greens
Potassium 172mg 117mg Quinoa
Iron 1.49mg 1.13mg Quinoa
Sugar 0.87g 0.4g Collard Greens
Fiber 2.8g 4g Collard Greens
Copper 0.192mg 0.051mg Quinoa
Zinc 1.09mg 0.23mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 32mg Quinoa
Sodium 7mg 15mg Quinoa
Vitamin A 5IU 7600IU Collard Greens
Vitamin A RAE 0µg 380µg Collard Greens
Vitamin E 0.63mg 0.88mg Collard Greens
Manganese 0.631mg 0.51mg Quinoa
Selenium 2.8µg 0.5µg Quinoa
Vitamin B1 0.107mg 0.04mg Quinoa
Vitamin B2 0.11mg 0.106mg Quinoa
Vitamin B3 0.412mg 0.575mg Collard Greens
Vitamin B5 0.218mg Collard Greens
Vitamin B6 0.123mg 0.128mg Collard Greens
Vitamin K 0µg 406.6µg Collard Greens
Folate 42µg 16µg Quinoa
Choline 23mg 38.4mg Collard Greens
Saturated Fat 0.231g 0.047g Collard Greens
Monounsaturated Fat 0.528g 0.026g Quinoa
Polyunsaturated fat 1.078g 0.173g Quinoa
Tryptophan 0.052mg 0.027mg Quinoa
Threonine 0.131mg 0.074mg Quinoa
Isoleucine 0.157mg 0.086mg Quinoa
Leucine 0.261mg 0.13mg Quinoa
Lysine 0.239mg 0.101mg Quinoa
Methionine 0.096mg 0.028mg Quinoa
Phenylalanine 0.185mg 0.075mg Quinoa
Valine 0.185mg 0.104mg Quinoa
Histidine 0.127mg 0.04mg Quinoa
Omega-3 - DHA 0.015g 0g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
129%
Collard Greens
Minerals Daily Need Coverage Score
38%
Quinoa
22%
Collard Greens

Comparison summary

Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.47g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.184g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 53)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.