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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 has more Calcium, and Vitamin B2.
  • Wheat's daily need coverage for Selenium is 57% higher.
  • Collard Greens contains 8 times less Zinc than Wheat. Wheat contains 1.84mg of Zinc, while Collard Greens contains 0.23mg.

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
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
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% 0.24% 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% 456% 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 AVitamin A +189900%
Contains more Vitamin E Vitamin 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Collard Greens
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar 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 Wheat Collard Greens Opinion
Calories 132kcal 33kcal Wheat
Protein 5.71g 2.71g Wheat
Fats 0.83g 0.72g Wheat
Vitamin C 18.2mg Collard Greens
Net carbs 23.3g 1.65g Wheat
Carbs 27.6g 5.65g Wheat
Magnesium 48mg 21mg Wheat
Calcium 9mg 141mg Collard Greens
Potassium 164mg 117mg Wheat
Iron 1.76mg 1.13mg Wheat
Sugar 3.07g 0.4g Collard Greens
Fiber 4.3g 4g Wheat
Copper 0.207mg 0.051mg Wheat
Zinc 1.84mg 0.23mg Wheat
Phosphorus 147mg 32mg Wheat
Sodium 8mg 15mg Wheat
Vitamin A 4IU 7600IU Collard Greens
Vitamin A RAE 380µg Collard Greens
Vitamin E 0.24mg 0.88mg Collard Greens
Manganese 1.03mg 0.51mg Wheat
Selenium 31.9µg 0.5µg Wheat
Vitamin B1 0.095mg 0.04mg Wheat
Vitamin B2 0.03mg 0.106mg Collard Greens
Vitamin B3 2.305mg 0.575mg Wheat
Vitamin B5 0.218mg Collard Greens
Vitamin B6 0.07mg 0.128mg Collard Greens
Vitamin K 406.6µg Collard Greens
Folate 11µg 16µg Collard Greens
Trans Fat 0.002g 0g Collard Greens
Choline 38.4mg Collard Greens
Saturated Fat 0.077g 0.047g Collard Greens
Monounsaturated Fat 0.084g 0.026g Wheat
Polyunsaturated fat 0.243g 0.173g Wheat
Tryptophan 0.051mg 0.027mg Wheat
Threonine 0.172mg 0.074mg Wheat
Isoleucine 0.22mg 0.086mg Wheat
Leucine 0.432mg 0.13mg Wheat
Lysine 0.161mg 0.101mg Wheat
Methionine 0.097mg 0.028mg Wheat
Phenylalanine 0.3mg 0.075mg Wheat
Valine 0.267mg 0.104mg Wheat
Histidine 0.147mg 0.04mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
8%
Wheat
129%
Collard Greens
Minerals Daily Need Coverage Score
61%
Wheat
22%
Collard Greens

Comparison summary

Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 7mg)
Which food is lower in Sugar?
Collard Greens
Collard Greens is lower in Sugar (difference - 2.67g)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.03g)
Which food is lower in glycemic index?
Collard Greens
Collard Greens is lower in glycemic index (difference - 50)
Which food is cheaper?
Collard Greens
Collard Greens is cheaper (difference - $0.4)
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. 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.