Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

What's the difference between collard greens and mustard greens?

Compare
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 20, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Turnip greens canned
vs
Collard Greens

Summary

In short, collard greens are denser in nutrients, providing nearly two times more calories, carbohydrates, and protein. However, while collard greens are three times richer in dietary fiber, the two leafy greens contain nearly the same amount of net carbs.

Collard greens are a better source of vitamins, being four times richer in vitamin B1, three times richer in vitamin B6, and overall richer in vitamins A, C, K, B2, and B3. Collard also contains more manganese, phosphorus, and calcium.

Nevertheless, turnip greens are six times richer in folate or vitamin B9, two times richer in vitamin E, and have higher levels of copper, iron, selenium, and potassium.

 

Introduction

Turnip and collard greens are both leafy green vegetables commonly used in Southern US cuisine. In this article, we will discuss the main differences and similarities between these two greens, focusing on health and nutrition.

Appearance, Taste, and Use

Turnip greens have smaller leaves that are typically a bright green color and have a slightly ruffled texture. The stems are edible but can be tough, so they are often removed before cooking.

Collards, on the other hand, have larger, thicker leaves that are bluish-green in color and smoother in texture. The stems of collard greens are also usually removed before cooking, as they can be very tough and fibrous.

Turnip greens have a slightly bitter taste and a peppery flavor, while collard greens have a milder, slightly sweet taste.

Turnip greens have a more tender texture than collard greens, which can be tougher and chewier.

Turnip greens are often used in stews and soups, as well as sautéed as a side dish. Collard greens are more commonly used in dishes such as salads, collard greens, and ham hocks or as a side dish in boiled or steamed form.

Nutrition

The nutritional infographics below are presented for 100g servings of canned turnip greens with no added salt and boiled collard, drained and without salt.

The average serving size per person is one cup of chopped leafy greens, which equals around 144g for turnip greens and 190g for collards.

Macronutrients and Calories

Like most vegetables, collard and turnip greens are not very dense in nutrients, as they contain a lot of water. Collard greens are a little denser, consisting of 90% water and 10% nutrients, while turnip greens are made up of 95% water and 5% nutrients.

The primary macronutrients found in these vegetables are carbs, followed by protein, containing very little fat.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +13.5%
Contains more Protein +99.3%
Contains more Fats +140%
Contains more Carbs +101.1%
Equal in Water - 90.18
3% 95%
Protein: 1.36 g
Fats: 0.3 g
Carbs: 2.81 g
Water: 94.69 g
Other: 0.84 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 Other +13.5%
Contains more Protein +99.3%
Contains more Fats +140%
Contains more Carbs +101.1%
Equal in Water - 90.18

Calories

Collard and turnip greens are both very low in calories. However, collards provide almost double the calories, containing 33 calories per 100g compared to the 19 calories in a 100g serving of turnip greens.

Carbohydrates

Collard greens contain almost twice the number of carbohydrates compared to turnip greens. That being said, this is primarily due to dietary fiber, as the two contain nearly the same amount of net carbs.

A 100g serving of collard provides 5.65g of carbs, whereas the same serving of turnip greens contains 2.81g.

Collards are over three times richer in dietary fiber compared to turnip greens. At the same time, both leafy vegetables contain around 1.5g of net carbs. Collard greens are only slightly higher in net carbs.

Collard greens are an excellent source of dietary fiber, falling in the top 21% of foods as a source of this nutrient.

Protein

Collards are again about two times richer in protein, containing 2.7g per 100g serving. Turnip greens contain 1.36g of protein in the same serving size.

Overall, leafy greens are not the best source of protein.

Fats

Turnip and collard greens contain less the 1g of fats per 100g serving. While collards contain double the amount of fats as turnip greens, this number is still insignificant.

Vitamins

Collard greens are the absolute winner in this category. They provide four times more vitamin B1three times more vitamin B6, and overall more vitamins A, C, and K, and vitamins B2 and B3.

At the same time, turnip greens are about six times richer in folate or vitamin B9 and nearly two times richer in vitamin E.

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.
:
Contains more Vitamin E +67%
Contains more Folate +475%
Contains more Vitamin A +27.6%
Contains more Vitamin C +17.4%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +59.7%
Contains more Vitamin B6 +220%
Contains more Choline +12700%
Contains more Vitamin K +41.7%
Equal in Vitamin B5 - 0.218
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 358% 30% 0% 52% 3% 14% 7% 13% 10% 69% 0% 1% 718%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 21% 1017%
Contains more Vitamin E +67%
Contains more Folate +475%
Contains more Vitamin A +27.6%
Contains more Vitamin C +17.4%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +76.7%
Contains more Vitamin B3 +59.7%
Contains more Vitamin B6 +220%
Contains more Choline +12700%
Contains more Vitamin K +41.7%
Equal in Vitamin B5 - 0.218

Minerals

Turnip greens are a better source of copper, iron, selenium, and potassium.  On the other hand, collards provide higher levels of manganese, phosphorus, and calcium.

Unsalted collards are lower in sodium than unsalted turnip greens.

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.
Contains more Iron +33.6%
Contains more Potassium +20.5%
Contains more Copper +62.7%
Contains more Selenium +40%
Contains more Calcium +19.5%
Contains more Phosphorus +52.4%
Contains less Sodium -48.3%
Contains more Manganese +93.9%
Equal in Magnesium - 21
Equal in Zinc - 0.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 57% 15% 9% 13% 4% 7% 28% 35% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Iron +33.6%
Contains more Potassium +20.5%
Contains more Copper +62.7%
Contains more Selenium +40%
Contains more Calcium +19.5%
Contains more Phosphorus +52.4%
Contains less Sodium -48.3%
Contains more Manganese +93.9%
Equal in Magnesium - 21
Equal in Zinc - 0.23

Health Impact

Leafy greens are widely known for their beneficial health effects. In this section, we will look at the scientific evidence behind these claims.

Cardiovascular Health

Intake of leafy green vegetables, including turnip and collard greens, was associated with a lower incidence of cardiovascular disease and may be a promising first-line prevention method (1).

Specific research on turnip greens in people is still limited. However, new in vitro and in vivo research points to the importance of turnips in promoting health, thanks to their anti-inflammatory and antioxidant characteristics (2).

Research has also shown that regular consumption of steam-cooked collard greens can reduce the risk of cardiovascular disease (3). 

Diabetes

While there is no research on the specific numbers for glycemic index values for turnip and collard greens, these values can be assumed to be low due to their high dietary fiber and low net carb content.

Turnip leaf aqueous extract has been discovered to lower blood glucose levels in diabetic rats (4).

Research has demonstrated that collard greens have a protective effect against diabetes and can be included in a diabetic patient's diet program (5).

Digestive System

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Green leafy vegetables, such as collard and turnip greens, can be an excellent source of dietary fiber. Collard greens fall in the top 21% of foods as a source of dietary fiber, while turnip greens fall in the top 46%. 

Research has found that increased vegetable fiber intake results in a healthier digestive system, a healthy body weight, a lower risk of cardiovascular diseases, and perhaps even a lower chance of colon cancer. It also had a role in addressing the issues of obesity, diverticulitis, diabetes, and constipation (6). 

By lowering the reabsorption of cholesterol produced by the body to aid in fat breakdown, fiber has been reported to lower cholesterol levels (6).

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: March 20, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Turnip greens canned vs Collard Greens infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -32.9%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +44.2%
33% 10% 57%
Saturated Fat: 0.07 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.12 g
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains less Saturated Fat -32.9%
Contains more Monounsaturated Fat +30%
Contains more Polyunsaturated fat +44.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Turnip greens canned Collard Greens Opinion
Net carbs 1.51g 1.65g Collard Greens
Protein 1.36g 2.71g Collard Greens
Fats 0.3g 0.72g Collard Greens
Carbs 2.81g 5.65g Collard Greens
Calories 19kcal 33kcal Collard Greens
Sugar 0.42g 0.4g Collard Greens
Fiber 1.3g 4g Collard Greens
Calcium 118mg 141mg Collard Greens
Iron 1.51mg 1.13mg Turnip greens canned
Magnesium 20mg 21mg Collard Greens
Phosphorus 21mg 32mg Collard Greens
Potassium 141mg 117mg Turnip greens canned
Sodium 29mg 15mg Collard Greens
Zinc 0.23mg 0.23mg
Copper 0.083mg 0.051mg Turnip greens canned
Manganese 0.263mg 0.51mg Collard Greens
Selenium 0.7µg 0.5µg Turnip greens canned
Vitamin A 5954IU 7600IU Collard Greens
Vitamin A RAE 298µg 380µg Collard Greens
Vitamin E 1.47mg 0.88mg Turnip greens canned
Vitamin C 15.5mg 18.2mg Collard Greens
Vitamin B1 0.01mg 0.04mg Collard Greens
Vitamin B2 0.06mg 0.106mg Collard Greens
Vitamin B3 0.36mg 0.575mg Collard Greens
Vitamin B5 0.214mg 0.218mg Collard Greens
Vitamin B6 0.04mg 0.128mg Collard Greens
Folate 92µg 16µg Turnip greens canned
Choline 0.3mg 38.4mg Collard Greens
Vitamin K 287µg 406.6µg Collard Greens
Tryptophan 0.027mg Collard Greens
Threonine 0.074mg Collard Greens
Isoleucine 0.086mg Collard Greens
Leucine 0.13mg Collard Greens
Lysine 0.101mg Collard Greens
Methionine 0.028mg Collard Greens
Phenylalanine 0.075mg Collard Greens
Valine 0.104mg Collard Greens
Histidine 0.04mg Collard Greens
Saturated Fat 0.07g 0.047g Collard Greens
Monounsaturated Fat 0.02g 0.026g Collard Greens
Polyunsaturated fat 0.12g 0.173g Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens canned Collard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
98%
Turnip greens canned
129%
Collard Greens
Minerals Daily Need Coverage Score
20%
Turnip greens canned
22%
Collard Greens

Comparison summary

Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.023g)
Which food is richer in vitamins?
Collard Greens
Collard Greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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.

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. Turnip greens canned - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168119/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.