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  6. Red potato vs. Collard Greens

Red potato vs. Collard Greens — In-Depth Nutrition Comparison

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Significant differences between Red potato and Collard Greens

  • Red potato has more Copper, Potassium, Vitamin B6, and Vitamin B3, however, Collard Greens is richer in Vitamin K, Vitamin A RAE, Manganese, Calcium, Fiber, and Vitamin C.
  • Collard Greens covers your daily Vitamin K needs 336% more than Red potato.
  • Collard Greens has 5 times less Potassium than Red potato. Red potato has 545mg of Potassium, while Collard Greens has 117mg.

Specific food types used in this comparison are Potatoes, red, flesh and skin, baked and Collards, cooked, boiled, drained, without salt.

Infographic

Red potato 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.
Red potato
Red potato
6
:
4
Collard Greens
Collard Greens
Contains more Magnesium +33.3%
Contains more Phosphorus +125%
Contains more Potassium +365.8%
Contains less Sodium -20%
Contains more Zinc +73.9%
Contains more Copper +241.2%
Contains more Calcium +1466.7%
Contains more Iron +61.4%
Contains more Manganese +194.8%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Magnesium +33.3%
Contains more Phosphorus +125%
Contains more Potassium +365.8%
Contains less Sodium -20%
Contains more Zinc +73.9%
Contains more Copper +241.2%
Contains more Calcium +1466.7%
Contains more Iron +61.4%
Contains more Manganese +194.8%

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.
Red potato
Red potato
5
:
5
Collard Greens
Collard Greens
Contains more Vitamin B1 +80%
Contains more Vitamin B3 +177.4%
Contains more Vitamin B5 +56.4%
Contains more Vitamin B6 +65.6%
Contains more Folate +68.8%
Contains more Vitamin A +75900%
Contains more Vitamin E +1000%
Contains more Vitamin C +44.4%
Contains more Vitamin B2 +112%
Contains more Vitamin K +14421.4%
Red potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 42% 18% 12% 30% 21% 49% 21% 0% 7%
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 B1 +80%
Contains more Vitamin B3 +177.4%
Contains more Vitamin B5 +56.4%
Contains more Vitamin B6 +65.6%
Contains more Folate +68.8%
Contains more Vitamin A +75900%
Contains more Vitamin E +1000%
Contains more Vitamin C +44.4%
Contains more Vitamin B2 +112%
Contains more Vitamin K +14421.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
2
:
3
Collard Greens
Collard Greens
Contains more Carbs +246.7%
Contains more Other +74.3%
Contains more Protein +17.8%
Contains more Fats +380%
Contains more Water +17.6%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 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 Carbs +246.7%
Contains more Other +74.3%
Contains more Protein +17.8%
Contains more Fats +380%
Contains more Water +17.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -44.7%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +302.3%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -44.7%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +302.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red potato Collard Greens Opinion
Net carbs 17.79g 1.65g Red potato
Protein 2.3g 2.71g Collard Greens
Fats 0.15g 0.72g Collard Greens
Carbs 19.59g 5.65g Red potato
Calories 89kcal 33kcal Red potato
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g 0.4g Collard Greens
Fiber 1.8g 4g Collard Greens
Calcium 9mg 141mg Collard Greens
Iron 0.7mg 1.13mg Collard Greens
Magnesium 28mg 21mg Red potato
Phosphorus 72mg 32mg Red potato
Potassium 545mg 117mg Red potato
Sodium 12mg 15mg Red potato
Zinc 0.4mg 0.23mg Red potato
Copper 0.174mg 0.051mg Red potato
Manganese 0.173mg 0.51mg Collard Greens
Selenium 0.5µg Collard Greens
Vitamin A 10IU 7600IU Collard Greens
Vitamin A RAE 1µg 380µg Collard Greens
Vitamin E 0.08mg 0.88mg Collard Greens
Vitamin C 12.6mg 18.2mg Collard Greens
Vitamin B1 0.072mg 0.04mg Red potato
Vitamin B2 0.05mg 0.106mg Collard Greens
Vitamin B3 1.595mg 0.575mg Red potato
Vitamin B5 0.341mg 0.218mg Red potato
Vitamin B6 0.212mg 0.128mg Red potato
Folate 27µg 16µg Red potato
Vitamin K 2.8µg 406.6µg Collard Greens
Tryptophan 0.023mg 0.027mg Collard Greens
Threonine 0.075mg 0.074mg Red potato
Isoleucine 0.074mg 0.086mg Collard Greens
Leucine 0.109mg 0.13mg Collard Greens
Lysine 0.12mg 0.101mg Red potato
Methionine 0.035mg 0.028mg Red potato
Phenylalanine 0.091mg 0.075mg Red potato
Valine 0.115mg 0.104mg Red potato
Histidine 0.039mg 0.04mg Collard Greens
Saturated Fat 0.026g 0.047g Red potato
Monounsaturated Fat 0.002g 0.026g Collard Greens
Polyunsaturated fat 0.043g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red potato 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
17%
Red potato
138%
Collard Greens
Minerals Daily Need Coverage Score
22%
Red potato
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.021g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.03g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 89)
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 ($)
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.
Which food is richer in vitamins?
?
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.