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 are richer in vitamin K, vitamin A, vitamin C, and calcium.
Daily need coverage for vitamin K for collard Greens is 339% higher.
Quinoa contains 5 times more phosphorus than collard Greens. While quinoa contains 152mg of phosphorus, collard Greens contain only 32mg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Quinoa

Collard Greens

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Quinoa

Collard Greens

Contains more Vitamin B1Vitamin B1	+167.5%
Contains more FolateFolate	+162.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+39.7%
Contains more Vitamin B3Vitamin B3	+39.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.106mg

~equal in Vitamin B6 ~0.128mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0µg	406.6µg	339%
Vitamin A	0µg	380µg	42%
Vitamin C	0mg	18.2mg	20%
Phosphorus	152mg	32mg	17%
Copper	0.192mg	0.051mg	16%
Calcium	17mg	141mg	12%
Magnesium	64mg	21mg	10%
Zinc	1.09mg	0.23mg	8%
Starch	17.63g		7%
Folate	42µg	16µg	7%
Vitamin B1	0.107mg	0.04mg	6%
Polyunsaturated fat	1.078g	0.173g	6%
Carbs	21.3g	5.65g	5%
Iron	1.49mg	1.13mg	5%
Fiber	2.8g	4g	5%
Manganese	0.631mg	0.51mg	5%
Calories	120kcal	33kcal	4%
Selenium	2.8µg	0.5µg	4%
Vitamin B5		0.218mg	4%
Protein	4.4g	2.71g	3%
Choline	23mg	38.4mg	3%
Fats	1.92g	0.72g	2%
Potassium	172mg	117mg	2%
Vitamin E	0.63mg	0.88mg	2%
Vitamin B3	0.412mg	0.575mg	1%
Saturated fat	0.231g	0.047g	1%
Monounsaturated fat	0.528g	0.026g	1%
Protein per 100 calories	3.7g	8.2g	N/A
Calories per 10 g protein	273kcal	122kcal	N/A
Weight per 100 calories	83g	303g	N/A
Net carbs	18.5g	1.65g	N/A
Sugar	0.87g	0.4g	N/A
Sodium	7mg	15mg	0%
Vitamin B2	0.11mg	0.106mg	0%
Vitamin B6	0.123mg	0.128mg	0%
Tryptophan	0.052mg	0.027mg	0%
Threonine	0.131mg	0.074mg	0%
Isoleucine	0.157mg	0.086mg	0%
Leucine	0.261mg	0.13mg	0%
Lysine	0.239mg	0.101mg	0%
Methionine	0.096mg	0.028mg	0%
Phenylalanine	0.185mg	0.075mg	0%
Valine	0.185mg	0.104mg	0%
Histidine	0.127mg	0.04mg	0%
Omega-3 (DHA)	0.015g	0g	N/A