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  6. Quinoa vs. Collard Greens

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.

Infographic

Quinoa 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.
Quinoa
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
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% 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% 127% 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 +∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Quinoa Collard Greens 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%
Folate 42µg 16µg 7%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.04mg 6%
Polyunsaturated fat 1.078g 0.173g 6%
Fiber 2.8g 4g 5%
Manganese 0.631mg 0.51mg 5%
Carbs 21.3g 5.65g 5%
Iron 1.49mg 1.13mg 5%
Vitamin B5 0.218mg 4%
Selenium 2.8µg 0.5µg 4%
Calories 120kcal 33kcal 4%
Protein 4.4g 2.71g 3%
Choline 23mg 38.4mg 3%
Vitamin E 0.63mg 0.88mg 2%
Potassium 172mg 117mg 2%
Fats 1.92g 0.72g 2%
Saturated fat 0.231g 0.047g 1%
Monounsaturated fat 0.528g 0.026g 1%
Vitamin B3 0.412mg 0.575mg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
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
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%

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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.