Spinach vs. Collard Greens — Health Impact and Nutrition Comparison

Appearance and taste

Collard greens are wide green leaves that are dark green and have thick stems. 

Collard greens have a harder texture and are more bitter in flavor. Collard greens are almost always cooked before eating, so this bitterness and hard texture are gone. 

In comparison, spinach has a smaller leaf and a short and unremarkable stem. It is lighter in color, has a milder flavor, and can be eaten raw or cooked. 

Collard greens are wider, greener, and have thick stems. The flavor profile is bitter and needs cooking before eating. In comparison, spinach is more delicate, smaller, and has a milder flavor. It can be cooked or eaten raw.  

Preparation

Spinach does not have a stem. Spinach is often eaten raw in a salad or cooked by steaming or panfrying on low heat. On the other hand, collard green has a stem that can be removed and used for other purposes in cooking. The leaves are cooked for eating. 

Calories

They are very low in calories, almost insignificant. 

Carbs and fiber

Collard greens are richer in fiber. Thus, they are slightly higher in carbs. However, collard greens are a great source of fiber. Here most of the carbohydrate content comes from fibers. 

Proteins 

Their protein content is similar and insignificant.

Fats

Their fat content is insignificant.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Spinach

3

Protein: 2.97 g

Fats: 0.26 g

Carbs: 3.75 g

Water: 91.21 g

Other: 1.81 g

Collard Greens

2

Protein: 2.71 g

Fats: 0.72 g

Carbs: 5.65 g

Water: 90.18 g

Other: 0.74 g

Contains more OtherOther

+144.6%

Contains more FatsFats	+176.9%
Contains more CarbsCarbs	+50.7%

~equal in Protein ~2.71g

~equal in Water ~90.18g

Minerals

Spinach is the mineral dense between these two leafy vegetables. Spinach is richer in manganese, copper, zinc, potassium, phosphorus, magnesium, and iron. 

Below we can see their mineral distributions. 

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.

Spinach

8

Collard Greens

1

Contains more MagnesiumMagnesium	+314.3%
Contains more PotassiumPotassium	+298.3%
Contains more IronIron	+215.9%
Contains more CopperCopper	+241.2%
Contains more ZincZinc	+230.4%
Contains more PhosphorusPhosphorus	+75%
Contains more ManganeseManganese	+83.3%
Contains more SeleniumSelenium	+200%

Contains less SodiumSodium

-78.6%

~equal in Calcium ~141mg

Vitamins 

Spinach is richer in:

Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B6 (pyridoxine)
Folate
Vitamin K
Vitamin A
Vitamin E

In comparison, collards are richer in vitamin C. It is important to mention that collards are rich in vitamins A and K. However, comparatively, spinach is richer in these vitamins. 

Below we can see their vitamin distributions. 

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.

Spinach

7

Collard Greens

4

Contains more Vitamin AVitamin A	+37.9%
Contains more Vitamin EVitamin E	+136.4%
Contains more Vitamin B1Vitamin B1	+137.5%
Contains more Vitamin B2Vitamin B2	+122.6%
Contains more Vitamin B6Vitamin B6	+89.1%
Contains more Vitamin KVitamin K	+21.4%
Contains more FolateFolate	+812.5%

Contains more Vitamin CVitamin C	+85.7%
Contains more Vitamin B3Vitamin B3	+17.3%
Contains more Vitamin B5Vitamin B5	+50.3%
Contains more CholineCholine	+94.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Oxalate and kidney stones

Spinach is higher in oxalate than collard greens. However, it is essential to mention that collard greens are also high in oxalates. Spinach increases the risk of developing oxalate stones. 

Higher oxalate consumption is linked with increased risks of kidney stone formation. (1)

However, since oxalate is a water-soluble compound boiling and cooking vegetables more often reduces the oxalate content by more than 50%. (2)
We risk losing several nutrients, especially from the cooking process, since many vitamins are heat labile and from throwing away the water they were boiled in. 

Antioxidants 

Spinach is richer in zeaxanthin and lutein compared to collard greens. These are antioxidants that reduce the risks of cancer and oxidative damage. (3) (4) 

Anemias

Spinach is richer in iron compared to collard greens. Intake of iron-rich foods such as spinach is associated with decreased risks of iron deficiency anemias. (5)

Health benefits regarding fiber 

Spinach is richer in fiber and contains about 2.4 times more fiber than collard green. Intake of fiber is linked with improved gastrointestinal health, cardiovascular health, and metabolic health regarding diabetes and blood lipids. (6)

If you want to know more about spinach vs. kale, this article compares them in-depth.