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  6. Collard Greens vs. Grape leaves

Collard Greens vs. Grape leaves — In-Depth Nutrition Comparison

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What are the main differences between collard Greens and grape leaves?

  • Collard Greens are richer in vitamin K, yet grape leaves are richer in vitamin A, manganese, copper, fiber, calcium, vitamin B6, vitamin B2, iron, and magnesium.
  • Collard Greens' daily need coverage for vitamin K is 248% higher.

We used Collards, cooked, boiled, drained, without salt and Grape leaves, raw types in this comparison.

Infographic

Collard Greens vs Grape leaves infographic
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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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +352.4%
Contains more CalciumCalcium +157.4%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +132.7%
Contains more CopperCopper +713.7%
Contains more ZincZinc +191.3%
Contains more PhosphorusPhosphorus +184.4%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +459.8%
Contains more SeleniumSelenium +80%

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 37% 0% 459% 40% 10% 82% 44% 14% 92% 0% 272% 62%
Contains more Vitamin CVitamin C +64%
Contains more Vitamin KVitamin K +274.4%
Contains more Vitamin AVitamin A +262.1%
Contains more Vitamin EVitamin E +127.3%
Contains more Vitamin B2Vitamin B2 +234%
Contains more Vitamin B3Vitamin B3 +310.8%
Contains more Vitamin B6Vitamin B6 +212.5%
Contains more FolateFolate +418.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.04mg
~equal in Vitamin B5 ~0.231mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Grape leaves DV% diff.
Vitamin K 406.6µg 108.6µg 248%
Vitamin A 380µg 1376µg 111%
Manganese 0.51mg 2.855mg 102%
Copper 0.051mg 0.415mg 40%
Fiber 4g 11g 28%
Calcium 141mg 363mg 22%
Vitamin B6 0.128mg 0.4mg 21%
Iron 1.13mg 2.63mg 19%
Vitamin B2 0.106mg 0.354mg 19%
Magnesium 21mg 95mg 18%
Folate 16µg 83µg 17%
Vitamin B3 0.575mg 2.362mg 11%
Vitamin C 18.2mg 11.1mg 8%
Phosphorus 32mg 91mg 8%
Vitamin E 0.88mg 2mg 7%
Protein 2.71g 5.6g 6%
Polyunsaturated fat 0.173g 1.065g 6%
Potassium 117mg 272mg 5%
Choline 38.4mg 12.8mg 5%
Carbs 5.65g 17.31g 4%
Zinc 0.23mg 0.67mg 4%
Calories 33kcal 93kcal 3%
Fats 0.72g 2.12g 2%
Selenium 0.5µg 0.9µg 1%
Saturated fat 0.047g 0.336g 1%
Protein per 100 calories 8.2g 6g N/A
Calories per 10 g protein 122kcal 166kcal N/A
Weight per 100 calories 303g 108g N/A
Unsaturated / Saturated Fat ratio 4.2 3.4 N/A
Net carbs 1.65g 6.31g N/A
Sugar 0.4g 6.3g N/A
Sodium 15mg 9mg 0%
Vitamin B1 0.04mg 0.04mg 0%
Vitamin B5 0.218mg 0.231mg 0%
Monounsaturated fat 0.026g 0.081g 0%
Tryptophan 0.027mg 0%
Threonine 0.074mg 0%
Isoleucine 0.086mg 0%
Leucine 0.13mg 0%
Lysine 0.101mg 0%
Methionine 0.028mg 0%
Phenylalanine 0.075mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +23%
Contains more ProteinProtein +106.6%
Contains more FatsFats +194.4%
Contains more CarbsCarbs +206.4%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -86%
Contains more Mono. FatMonounsaturated fat +211.5%
Contains more Poly. FatPolyunsaturated fat +515.6%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.