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  6. Collard Greens vs. Corn grain

Collard Greens vs. Corn grain — In-Depth Nutrition Comparison

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What are the main differences between collard Greens and corn grain?

  • Collard Greens are richer in vitamin K, vitamin A, and vitamin C, yet corn grain is richer in vitamin B6, copper, vitamin B1, selenium, phosphorus, magnesium, and carbs.
  • Collard Greens' daily need coverage for vitamin K is 339% higher.

We used Collards, cooked, boiled, drained, without salt and Corn grain, yellow types in this comparison.

Infographic

Collard Greens vs Corn grain infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more CalciumCalcium +1914.3%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +504.8%
Contains more PotassiumPotassium +145.3%
Contains more IronIron +139.8%
Contains more CopperCopper +515.7%
Contains more ZincZinc +860.9%
Contains more PhosphorusPhosphorus +556.3%
Contains more SeleniumSelenium +3000%
~equal in Manganese ~0.485mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 61% 0% 127% 18% 10% 24% 11% 13% 30% 0% 1017% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 3.7% 9.8% 96% 46% 68% 25% 144% 0% 0.75% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3354.5%
Contains more Vitamin EVitamin E +79.6%
Contains more Vitamin KVitamin K +135433.3%
Contains more Vitamin B1Vitamin B1 +862.5%
Contains more Vitamin B2Vitamin B2 +89.6%
Contains more Vitamin B3Vitamin B3 +530.8%
Contains more Vitamin B5Vitamin B5 +94.5%
Contains more Vitamin B6Vitamin B6 +385.9%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Corn grain DV% diff.
Vitamin K 406.6µg 0.3µg 339%
Vitamin A 380µg 11µg 41%
Vitamin B6 0.128mg 0.622mg 38%
Copper 0.051mg 0.314mg 29%
Vitamin B1 0.04mg 0.385mg 29%
Selenium 0.5µg 15.5µg 27%
Magnesium 21mg 127mg 25%
Phosphorus 32mg 210mg 25%
Carbs 5.65g 74.26g 23%
Vitamin C 18.2mg 0mg 20%
Iron 1.13mg 2.71mg 20%
Vitamin B3 0.575mg 3.627mg 19%
Zinc 0.23mg 2.21mg 18%
Calories 33kcal 365kcal 17%
Protein 2.71g 9.42g 13%
Calcium 141mg 7mg 13%
Fiber 4g 7.3g 13%
Polyunsaturated fat 0.173g 2.163g 13%
Vitamin B2 0.106mg 0.201mg 7%
Choline 38.4mg 7%
Fats 0.72g 4.74g 6%
Potassium 117mg 287mg 5%
Vitamin B5 0.218mg 0.424mg 4%
Vitamin E 0.88mg 0.49mg 3%
Saturated fat 0.047g 0.667g 3%
Monounsaturated fat 0.026g 1.251g 3%
Sodium 15mg 35mg 1%
Manganese 0.51mg 0.485mg 1%
Folate 16µg 19µg 1%
Protein per 100 calories 8.2g 2.6g N/A
Calories per 10 g protein 122kcal 387kcal N/A
Weight per 100 calories 303g 27g N/A
Unsaturated / Saturated Fat ratio 4.2 5.1 N/A
Net carbs 1.65g 66.96g N/A
Sugar 0.4g 0.64g N/A
Tryptophan 0.027mg 0.067mg 0%
Threonine 0.074mg 0.354mg 0%
Isoleucine 0.086mg 0.337mg 0%
Leucine 0.13mg 1.155mg 0%
Lysine 0.101mg 0.265mg 0%
Methionine 0.028mg 0.197mg 0%
Phenylalanine 0.075mg 0.463mg 0%
Valine 0.104mg 0.477mg 0%
Histidine 0.04mg 0.287mg 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
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more WaterWater +769.6%
Contains more ProteinProtein +247.6%
Contains more FatsFats +558.3%
Contains more CarbsCarbs +1214.3%

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
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +4711.5%
Contains more Poly. FatPolyunsaturated fat +1150.3%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.