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Welsh onion vs. Collard Greens — In-Depth Nutrition Comparison

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A recap on differences between Welsh onion and Collard Greens

  • Welsh onion has more Vitamin C, however, Collard Greens is higher in Vitamin K, Manganese, Calcium, Fiber, and Choline.
  • Collard Greens covers your daily Vitamin K needs 178% more than Welsh onion.
  • Collard Greens contains 5 times less Sugar than Welsh onion. Welsh onion contains 2.18g of Sugar, while Collard Greens contains 0.4g.

Food varieties used in this article are Onions, welsh, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Welsh onion vs Collard Greens infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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 PotassiumPotassium +81.2%
Contains more CopperCopper +37.3%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +53.1%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +683.3%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +272.3%
~equal in Magnesium ~21mg
~equal in Iron ~1.13mg

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.
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 90% 70% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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% 456% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin CVitamin C +48.4%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin AVitamin A +555.2%
Contains more Vitamin E Vitamin E +72.5%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B5Vitamin B5 +29%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin KVitamin K +110.2%
Contains more CholineCholine +624.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 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 CarbsCarbs +15%
Contains more ProteinProtein +42.6%
Contains more FatsFats +80%
~equal in Water ~90.18g
~equal in Other ~0.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated Fat: Sat. Fat 0.067 g
Monounsaturated Fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 +115.4%
Contains less Sat. FatSaturated Fat -29.9%
Contains more Poly. FatPolyunsaturated fat +10.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Welsh onion Collard Greens Opinion
Calories 34kcal 33kcal Welsh onion
Protein 1.9g 2.71g Collard Greens
Fats 0.4g 0.72g Collard Greens
Vitamin C 27mg 18.2mg Welsh onion
Net carbs 4.1g 1.65g Welsh onion
Carbs 6.5g 5.65g Welsh onion
Magnesium 23mg 21mg Welsh onion
Calcium 18mg 141mg Collard Greens
Potassium 212mg 117mg Welsh onion
Iron 1.22mg 1.13mg Welsh onion
Sugar 2.18g 0.4g Collard Greens
Fiber 2.4g 4g Collard Greens
Copper 0.07mg 0.051mg Welsh onion
Zinc 0.52mg 0.23mg Welsh onion
Phosphorus 49mg 32mg Welsh onion
Sodium 17mg 15mg Collard Greens
Vitamin A 1160IU 7600IU Collard Greens
Vitamin A RAE 380µg Collard Greens
Vitamin E 0.51mg 0.88mg Collard Greens
Manganese 0.137mg 0.51mg Collard Greens
Selenium 0.6µg 0.5µg Welsh onion
Vitamin B1 0.05mg 0.04mg Welsh onion
Vitamin B2 0.09mg 0.106mg Collard Greens
Vitamin B3 0.4mg 0.575mg Collard Greens
Vitamin B5 0.169mg 0.218mg Collard Greens
Vitamin B6 0.072mg 0.128mg Collard Greens
Vitamin K 193.4µg 406.6µg Collard Greens
Folate 16µg 16µg
Choline 5.3mg 38.4mg Collard Greens
Saturated Fat 0.067g 0.047g Collard Greens
Monounsaturated Fat 0.056g 0.026g Welsh onion
Polyunsaturated fat 0.156g 0.173g Collard Greens
Tryptophan 0.021mg 0.027mg Collard Greens
Threonine 0.074mg 0.074mg
Isoleucine 0.081mg 0.086mg Collard Greens
Leucine 0.113mg 0.13mg Collard Greens
Lysine 0.095mg 0.101mg Collard Greens
Methionine 0.021mg 0.028mg Collard Greens
Phenylalanine 0.061mg 0.075mg Collard Greens
Valine 0.084mg 0.104mg Collard Greens
Histidine 0.033mg 0.04mg Collard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Welsh onion Collard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
57%
Welsh onion
129%
Collard Greens
Minerals Daily Need Coverage Score
17%
Welsh onion
22%
Collard Greens

Comparison summary

Which food is richer in minerals?
Welsh onion
Welsh onion is relatively richer in minerals
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 1.78g)
Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.02g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 39)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.2)
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)

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.