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  6. Wheat vs. Collard Greens

Wheat vs. Collard Greens — In-Depth Nutrition Comparison

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Differences between wheat and collard Greens

  • Wheat has more selenium, manganese, copper, phosphorus, zinc, vitamin B3, iron, and magnesium, while collard Greens have more vitamin A and calcium.
  • Collard Greens' daily need coverage for vitamin A is 152% higher.
  • Collard Greens contain 64 times less selenium than wheat. Wheat contains 31.9µg of selenium, while collard Greens contain 0.5µg.

The food types used in this comparison are Wheat, KAMUT khorasan, cooked and Collards, cooked, boiled, drained, without salt.

Infographic

Wheat 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.
Wheat
Wheat
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +40.2%
Contains more IronIron +55.8%
Contains more CopperCopper +305.9%
Contains more ZincZinc +700%
Contains more PhosphorusPhosphorus +359.4%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +102%
Contains more SeleniumSelenium +6280%
Contains more CalciumCalcium +1466.7%

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.
Wheat
Wheat
2
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 0% 0% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin B3Vitamin B3 +300.9%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B6Vitamin B6 +82.9%
Contains more FolateFolate +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Collard Greens DV% diff.
Vitamin K 406.6µg 339%
Selenium 31.9µg 0.5µg 57%
Vitamin A 380µg 42%
Manganese 1.03mg 0.51mg 23%
Vitamin C 18.2mg 20%
Copper 0.207mg 0.051mg 17%
Phosphorus 147mg 32mg 16%
Zinc 1.84mg 0.23mg 15%
Calcium 9mg 141mg 13%
Vitamin B3 2.305mg 0.575mg 11%
Iron 1.76mg 1.13mg 8%
Carbs 27.6g 5.65g 7%
Choline 38.4mg 7%
Vitamin B2 0.03mg 0.106mg 6%
Protein 5.71g 2.71g 6%
Magnesium 48mg 21mg 6%
Calories 132kcal 33kcal 5%
Vitamin B1 0.095mg 0.04mg 5%
Vitamin E 0.24mg 0.88mg 4%
Vitamin B5 0.218mg 4%
Vitamin B6 0.07mg 0.128mg 4%
Fiber 4.3g 4g 1%
Potassium 164mg 117mg 1%
Folate 11µg 16µg 1%
Fats 0.83g 0.72g 0%
Net carbs 23.3g 1.65g N/A
Sugar 3.07g 0.4g N/A
Sodium 8mg 15mg 0%
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.047g 0%
Monounsaturated fat 0.084g 0.026g 0%
Polyunsaturated fat 0.243g 0.173g 0%
Tryptophan 0.051mg 0.027mg 0%
Threonine 0.172mg 0.074mg 0%
Isoleucine 0.22mg 0.086mg 0%
Leucine 0.432mg 0.13mg 0%
Lysine 0.161mg 0.101mg 0%
Methionine 0.097mg 0.028mg 0%
Phenylalanine 0.3mg 0.075mg 0%
Valine 0.267mg 0.104mg 0%
Histidine 0.147mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 ProteinProtein +110.7%
Contains more FatsFats +15.3%
Contains more CarbsCarbs +388.5%
Contains more WaterWater +38.4%
~equal in Other ~0.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 +223.1%
Contains more Poly. FatPolyunsaturated fat +40.5%
Contains less Sat. FatSaturated fat -39%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.