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  6. Russet potato vs. Collard Greens

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

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How are Russet potato and Collard Greens different?

  • Russet potato is richer in Vitamin B6, Potassium, Copper, and Phosphorus, while Collard Greens is higher in Vitamin K, Vitamin A RAE, Calcium, Manganese, Vitamin C, and Fiber.
  • Collard Greens covers your daily need of Vitamin K 337% more than Russet potato.
  • Russet potato contains 5 times more Potassium than Collard Greens. Russet potato contains 550mg of Potassium, while Collard Greens contains 117mg.

Potatoes, Russet, flesh and skin, baked and Collards, cooked, boiled, drained, without salt types were used in this article.

Infographic

Russet 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.
Russet potato
Russet potato
6
:
3
Collard Greens
Collard Greens
Contains more Magnesium +42.9%
Contains more Phosphorus +121.9%
Contains more Potassium +370.1%
Contains more Zinc +52.2%
Contains more Copper +109.8%
Contains more Calcium +683.3%
Contains more Manganese +123.7%
Equal in Iron - 1.13
Equal in Sodium - 15
Equal in Selenium - 0.5
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
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 +42.9%
Contains more Phosphorus +121.9%
Contains more Potassium +370.1%
Contains more Zinc +52.2%
Contains more Copper +109.8%
Contains more Calcium +683.3%
Contains more Manganese +123.7%
Equal in Iron - 1.13
Equal in Sodium - 15
Equal in Selenium - 0.5

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.
Russet potato
Russet potato
5
:
5
Collard Greens
Collard Greens
Contains more Vitamin B1 +67.5%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B5 +74.3%
Contains more Vitamin B6 +176.6%
Contains more Folate +62.5%
Contains more Vitamin A +75900%
Contains more Vitamin E +1157.1%
Contains more Vitamin C +119.3%
Contains more Vitamin B2 +120.8%
Contains more Vitamin K +20230%
Russet 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% 28% 17% 12% 26% 23% 82% 20% 0% 5%
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 +67.5%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B5 +74.3%
Contains more Vitamin B6 +176.6%
Contains more Folate +62.5%
Contains more Vitamin A +75900%
Contains more Vitamin E +1157.1%
Contains more Vitamin C +119.3%
Contains more Vitamin B2 +120.8%
Contains more Vitamin K +20230%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Russet potato
Russet potato
2
:
3
Collard Greens
Collard Greens
Contains more Carbs +279.5%
Contains more Other +82.4%
Contains more Fats +453.8%
Contains more Water +21.1%
Equal in Protein - 2.71
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 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 +279.5%
Contains more Other +82.4%
Contains more Fats +453.8%
Contains more Water +21.1%
Equal in Protein - 2.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Russet potato
Russet potato
1
:
2
Collard Greens
Collard Greens
Contains less Saturated Fat -31.9%
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +220.4%
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 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 -31.9%
Contains more Monounsaturated Fat +766.7%
Contains more Polyunsaturated fat +220.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Russet 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 Russet potato Collard Greens Opinion
Net carbs 19.14g 1.65g Russet potato
Protein 2.63g 2.71g Collard Greens
Fats 0.13g 0.72g Collard Greens
Carbs 21.44g 5.65g Russet potato
Calories 97kcal 33kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 1.08g 0.4g Collard Greens
Fiber 2.3g 4g Collard Greens
Calcium 18mg 141mg Collard Greens
Iron 1.07mg 1.13mg Collard Greens
Magnesium 30mg 21mg Russet potato
Phosphorus 71mg 32mg Russet potato
Potassium 550mg 117mg Russet potato
Sodium 14mg 15mg Russet potato
Zinc 0.35mg 0.23mg Russet potato
Copper 0.107mg 0.051mg Russet potato
Manganese 0.228mg 0.51mg Collard Greens
Selenium 0.5µg 0.5µg
Vitamin A 10IU 7600IU Collard Greens
Vitamin A RAE 1µg 380µg Collard Greens
Vitamin E 0.07mg 0.88mg Collard Greens
Vitamin C 8.3mg 18.2mg Collard Greens
Vitamin B1 0.067mg 0.04mg Russet potato
Vitamin B2 0.048mg 0.106mg Collard Greens
Vitamin B3 1.348mg 0.575mg Russet potato
Vitamin B5 0.38mg 0.218mg Russet potato
Vitamin B6 0.354mg 0.128mg Russet potato
Folate 26µg 16µg Russet potato
Vitamin K 2µg 406.6µg Collard Greens
Tryptophan 0.027mg 0.027mg
Threonine 0.086mg 0.074mg Russet potato
Isoleucine 0.085mg 0.086mg Collard Greens
Leucine 0.125mg 0.13mg Collard Greens
Lysine 0.137mg 0.101mg Russet potato
Methionine 0.041mg 0.028mg Russet potato
Phenylalanine 0.104mg 0.075mg Russet potato
Valine 0.131mg 0.104mg Russet potato
Histidine 0.044mg 0.04mg Russet potato
Saturated Fat 0.032g 0.047g Russet potato
Monounsaturated Fat 0.003g 0.026g Collard Greens
Polyunsaturated fat 0.054g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Russet 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
18%
Russet potato
138%
Collard Greens
Minerals Daily Need Coverage Score
23%
Russet potato
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.68g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 82)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.