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  6. Collard Greens vs. Green beans

Collard Greens vs. Green beans — In-Depth Nutrition Comparison

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A recap on the differences between collard Greens and green beans

  • Green beans have less vitamin K, vitamin A, manganese, calcium, vitamin C, iron, and vitamin B6.
  • Collard Greens cover your daily vitamin K needs 299% more than green beans.
  • Green beans contain 12 times less vitamin A than collard Greens. Collard Greens contain 7600 IU of vitamin A, while green beans contain 633 IU.

Food varieties used in this article are Collards, cooked, boiled, drained, without salt and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Collard Greens vs Green beans 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +220.5%
Contains more IronIron +73.8%
Contains more ManganeseManganese +78.9%
Contains more SeleniumSelenium +150%
Contains more PotassiumPotassium +24.8%
Contains more CopperCopper +11.8%
Contains less SodiumSodium -93.3%
~equal in Zinc ~0.25mg
~equal in Phosphorus ~29mg

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 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +87.6%
Contains more Vitamin AVitamin A +1087.5%
Contains more Vitamin EVitamin E +91.3%
Contains more Vitamin B5Vitamin B5 +194.6%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more Vitamin KVitamin K +748.9%
Contains more CholineCholine +127.2%
Contains more Vitamin B1Vitamin B1 +85%
Contains more FolateFolate +106.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.097mg
~equal in Vitamin B3 ~0.614mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Green beans DV% diff.
Vitamin K 406.6µg 47.9µg 299%
Vitamin A 380µg 32µg 39%
Manganese 0.51mg 0.285mg 10%
Calcium 141mg 44mg 10%
Vitamin C 18.2mg 9.7mg 9%
Vitamin B6 0.128mg 0.056mg 6%
Iron 1.13mg 0.65mg 6%
Choline 38.4mg 16.9mg 4%
Folate 16µg 33µg 4%
Vitamin B1 0.04mg 0.074mg 3%
Vitamin E 0.88mg 0.46mg 3%
Fiber 4g 3.2g 3%
Vitamin B5 0.218mg 0.074mg 3%
Protein 2.71g 1.89g 2%
Copper 0.051mg 0.057mg 1%
Potassium 117mg 146mg 1%
Sodium 15mg 1mg 1%
Magnesium 21mg 18mg 1%
Carbs 5.65g 7.88g 1%
Fats 0.72g 0.28g 1%
Selenium 0.5µg 0.2µg 1%
Vitamin B2 0.106mg 0.097mg 1%
Calories 33kcal 35kcal 0%
Net carbs 1.65g 4.68g N/A
Sugar 0.4g 3.63g N/A
Zinc 0.23mg 0.25mg 0%
Phosphorus 32mg 29mg 0%
Vitamin B3 0.575mg 0.614mg 0%
Saturated fat 0.047g 0.064g 0%
Monounsaturated fat 0.026g 0.011g 0%
Polyunsaturated fat 0.173g 0.145g 0%
Tryptophan 0.027mg 0.02mg 0%
Threonine 0.074mg 0.082mg 0%
Isoleucine 0.086mg 0.069mg 0%
Leucine 0.13mg 0.116mg 0%
Lysine 0.101mg 0.091mg 0%
Methionine 0.028mg 0.023mg 0%
Phenylalanine 0.075mg 0.069mg 0%
Valine 0.104mg 0.093mg 0%
Histidine 0.04mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +43.4%
Contains more FatsFats +157.1%
Contains more CarbsCarbs +39.5%
~equal in Water ~89.22g
~equal in Other ~0.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains less Sat. FatSaturated fat -26.6%
Contains more Mono. FatMonounsaturated fat +136.4%
Contains more Poly. FatPolyunsaturated fat +19.3%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.