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  6. Collard Greens vs. Quinoa

Collard Greens vs. Quinoa — In-Depth Nutrition Comparison

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How are collard Greens and quinoa different?

  • Collard Greens are higher in vitamin K, vitamin A, vitamin C, and calcium; however, quinoa is richer in phosphorus, copper, magnesium, zinc, folate, and vitamin B1.
  • Daily need coverage for vitamin K for collard Greens is 339% higher.

Collards, cooked, boiled, drained, without salt and Quinoa, cooked are the varieties used in this article.

Infographic

Collard Greens vs Quinoa 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%
Quinoa
Quinoa
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +729.4%
Contains more MagnesiumMagnesium +204.8%
Contains more PotassiumPotassium +47%
Contains more IronIron +31.9%
Contains more CopperCopper +276.5%
Contains more ZincZinc +373.9%
Contains more PhosphorusPhosphorus +375%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +23.7%
Contains more SeleniumSelenium +460%

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%
Quinoa
Quinoa
2
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% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +39.7%
Contains more Vitamin B3Vitamin B3 +39.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more FolateFolate +162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B6 ~0.123mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Collard Greens Quinoa DV% diff.
Vitamin K 406.6µg 0µg 339%
Vitamin A 380µg 0µg 42%
Vitamin C 18.2mg 0mg 20%
Phosphorus 32mg 152mg 17%
Copper 0.051mg 0.192mg 16%
Calcium 141mg 17mg 12%
Magnesium 21mg 64mg 10%
Zinc 0.23mg 1.09mg 8%
Starch 17.63g 7%
Folate 16µg 42µg 7%
Vitamin B1 0.04mg 0.107mg 6%
Polyunsaturated fat 0.173g 1.078g 6%
Carbs 5.65g 21.3g 5%
Iron 1.13mg 1.49mg 5%
Fiber 4g 2.8g 5%
Manganese 0.51mg 0.631mg 5%
Calories 33kcal 120kcal 4%
Selenium 0.5µg 2.8µg 4%
Vitamin B5 0.218mg 4%
Protein 2.71g 4.4g 3%
Choline 38.4mg 23mg 3%
Fats 0.72g 1.92g 2%
Potassium 117mg 172mg 2%
Vitamin E 0.88mg 0.63mg 2%
Vitamin B3 0.575mg 0.412mg 1%
Saturated fat 0.047g 0.231g 1%
Monounsaturated fat 0.026g 0.528g 1%
Protein per 100 calories 8.2g 3.7g N/A
Calories per 10 g protein 122kcal 273kcal N/A
Weight per 100 calories 303g 83g N/A
Net carbs 1.65g 18.5g N/A
Sugar 0.4g 0.87g N/A
Sodium 15mg 7mg 0%
Vitamin B2 0.106mg 0.11mg 0%
Vitamin B6 0.128mg 0.123mg 0%
Tryptophan 0.027mg 0.052mg 0%
Threonine 0.074mg 0.131mg 0%
Isoleucine 0.086mg 0.157mg 0%
Leucine 0.13mg 0.261mg 0%
Lysine 0.101mg 0.239mg 0%
Methionine 0.028mg 0.096mg 0%
Phenylalanine 0.075mg 0.185mg 0%
Valine 0.104mg 0.185mg 0%
Histidine 0.04mg 0.127mg 0%
Omega-3 (DHA) 0g 0.015g N/A

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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +25.9%
Contains more ProteinProtein +62.4%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +277%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +1930.8%
Contains more Poly. FatPolyunsaturated fat +523.1%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.