Spinach vs. Collard Greens — In-Depth Nutrition Comparison

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Significant differences between spinach and collard Greens

Spinach has more vitamin K, vitamin A, folate, iron, manganese, magnesium, copper, potassium, and vitamin B2; however, collard Greens are richer in vitamin C.
Spinach covers your daily vitamin K needs 73% more than collard Greens.
Collard Greens have 9 times less folate than spinach. Spinach has 146µg of folate, while collard Greens have 16µg.

Specific food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Collards, cooked, boiled, drained, without salt.

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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.

Spinach

Collard Greens

Contains more MagnesiumMagnesium	+314.3%
Contains more PotassiumPotassium	+298.3%
Contains more IronIron	+215.9%
Contains more CopperCopper	+241.2%
Contains more ZincZinc	+230.4%
Contains more PhosphorusPhosphorus	+75%
Contains more ManganeseManganese	+83.3%
Contains more SeleniumSelenium	+200%

Contains less SodiumSodium

-78.6%

~equal in Calcium ~141mg

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.

Spinach

Collard Greens

Contains more Vitamin AVitamin A	+37.9%
Contains more Vitamin EVitamin E	+136.4%
Contains more Vitamin B1Vitamin B1	+137.5%
Contains more Vitamin B2Vitamin B2	+122.6%
Contains more Vitamin B6Vitamin B6	+89.1%
Contains more Vitamin KVitamin K	+21.4%
Contains more FolateFolate	+812.5%

Contains more Vitamin CVitamin C	+85.7%
Contains more Vitamin B3Vitamin B3	+17.3%
Contains more Vitamin B5Vitamin B5	+50.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	406.6µg	73%
Folate	146µg	16µg	33%
Iron	3.57mg	1.13mg	31%
Manganese	0.935mg	0.51mg	18%
Magnesium	87mg	21mg	16%
Vitamin A	524µg	380µg	16%
Copper	0.174mg	0.051mg	14%
Potassium	466mg	117mg	10%
Vitamin B2	0.236mg	0.106mg	10%
Vitamin C	9.8mg	18.2mg	9%
Vitamin B6	0.242mg	0.128mg	9%
Vitamin E	2.08mg	0.88mg	8%
Fiber	2.4g	4g	6%
Zinc	0.76mg	0.23mg	5%
Vitamin B1	0.095mg	0.04mg	5%
Phosphorus	56mg	32mg	3%
Choline	19.7mg	38.4mg	3%
Sodium	70mg	15mg	2%
Selenium	1.5µg	0.5µg	2%
Calories	23kcal	33kcal	1%
Protein	2.97g	2.71g	1%
Fats	0.26g	0.72g	1%
Carbs	3.75g	5.65g	1%
Calcium	136mg	141mg	1%
Vitamin B3	0.49mg	0.575mg	1%
Vitamin B5	0.145mg	0.218mg	1%
Protein per 100 calories	13g	8.2g	N/A
Calories per 10 g protein	77kcal	122kcal	N/A
Weight per 100 calories	435g	303g	N/A
Net carbs	1.35g	1.65g	N/A
Sugar	0.43g	0.4g	N/A
Saturated fat	0.043g	0.047g	0%
Monounsaturated fat	0.006g	0.026g	0%
Polyunsaturated fat	0.109g	0.173g	0%
Tryptophan	0.04mg	0.027mg	0%
Threonine	0.127mg	0.074mg	0%
Isoleucine	0.152mg	0.086mg	0%
Leucine	0.231mg	0.13mg	0%
Lysine	0.182mg	0.101mg	0%
Methionine	0.055mg	0.028mg	0%
Phenylalanine	0.134mg	0.075mg	0%
Valine	0.168mg	0.104mg	0%
Histidine	0.066mg	0.04mg	0%