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  6. Welsh onion vs. Collard Greens

Welsh onion vs. Collard Greens — In-Depth Nutrition Comparison

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A recap on the differences between welsh onion and collard Greens

  • Welsh onion has more vitamin C; however, collard Greens are higher in vitamin K, manganese, calcium, fiber, and choline.
  • Collard Greens cover your daily vitamin K needs 178% more than welsh onion.
  • Collard Greens contain 5 times less sugar than welsh onion. Welsh onion contains 2.18g of sugar, while collard Greens contain 0.4g.

Food varieties used in this article are Onions, welsh, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Welsh onion vs Collard Greens 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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%
Contains more PotassiumPotassium +81.2%
Contains more CopperCopper +37.3%
Contains more ZincZinc +126.1%
Contains more PhosphorusPhosphorus +53.1%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +683.3%
Contains less SodiumSodium -11.8%
Contains more ManganeseManganese +272.3%
~equal in Magnesium ~21mg
~equal in Iron ~1.13mg

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 90% 0% 0% 10% 13% 21% 7.5% 10% 17% 0% 484% 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 61% 0% 127% 18% 10% 24% 11% 13% 30% 0% 1017% 12%
Contains more Vitamin CVitamin C +48.4%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +72.5%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B5Vitamin B5 +29%
Contains more Vitamin B6Vitamin B6 +77.8%
Contains more Vitamin KVitamin K +110.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~16µg

All nutrients comparison - raw data values

Nutrient Welsh onion Collard Greens DV% diff.
Vitamin K 193.4µg 406.6µg 178%
Vitamin A 380µg 42%
Manganese 0.137mg 0.51mg 16%
Calcium 18mg 141mg 12%
Vitamin C 27mg 18.2mg 10%
Fiber 2.4g 4g 6%
Choline 5.3mg 38.4mg 6%
Vitamin B6 0.072mg 0.128mg 4%
Potassium 212mg 117mg 3%
Zinc 0.52mg 0.23mg 3%
Protein 1.9g 2.71g 2%
Copper 0.07mg 0.051mg 2%
Phosphorus 49mg 32mg 2%
Vitamin E 0.51mg 0.88mg 2%
Iron 1.22mg 1.13mg 1%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B2 0.09mg 0.106mg 1%
Vitamin B3 0.4mg 0.575mg 1%
Vitamin B5 0.169mg 0.218mg 1%
Calories 34kcal 33kcal 0%
Protein per 100 calories 5.6g 8.2g N/A
Calories per 10 g protein 179kcal 122kcal N/A
Weight per 100 calories 294g 303g N/A
Fats 0.4g 0.72g 0%
Net carbs 4.1g 1.65g N/A
Carbs 6.5g 5.65g 0%
Magnesium 23mg 21mg 0%
Sugar 2.18g 0.4g N/A
Sodium 17mg 15mg 0%
Selenium 0.6µg 0.5µg 0%
Folate 16µg 16µg 0%
Saturated fat 0.067g 0.047g 0%
Monounsaturated fat 0.056g 0.026g 0%
Polyunsaturated fat 0.156g 0.173g 0%
Tryptophan 0.021mg 0.027mg 0%
Threonine 0.074mg 0.074mg 0%
Isoleucine 0.081mg 0.086mg 0%
Leucine 0.113mg 0.13mg 0%
Lysine 0.095mg 0.101mg 0%
Methionine 0.021mg 0.028mg 0%
Phenylalanine 0.061mg 0.075mg 0%
Valine 0.084mg 0.104mg 0%
Histidine 0.033mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more CarbsCarbs +15%
Contains more ProteinProtein +42.6%
Contains more FatsFats +80%
~equal in Water ~90.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains more Mono. FatMonounsaturated fat +115.4%
Contains less Sat. FatSaturated fat -29.9%
Contains more Poly. FatPolyunsaturated fat +10.9%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.