Almonds vs. Collard Greens
Nutrition comparison of Almonds and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and collard greens:
- Both collard greens and almonds are high in calcium, dietary fiber and potassium.
- Almond has more thiamin, riboflavin and niacin, however, collard green contains more folate.
- Almond is an excellent source of Vitamin E, iron and protein.
- Collard green has 75% less carbohydrates than almond.
- Collard green has signficantly less saturated fat than almond.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and collard green has 94% less calories than almond - collard green has 32 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Almonds has a macronutrient ratio of 14:14:73 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Collard Greens | |
|---|---|---|
| Protein | 14% | 31% |
| Carbohydrates | 14% | 56% |
| Fat | 73% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 75% less carbohydrates than almond - collard green has 5.4g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both collard greens and almonds are high in dietary fiber. Almond has 213% more dietary fiber than collard green - collard green has 4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Collard greens and almonds contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 600% more protein than collard green - collard green has 3g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Collard green has signficantly less saturated fat than almond - collard green has 0.06g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and collard greens are low in trans fat - almond has 0.02g of trans fat per 100 grams and collard green does not contain significant amounts.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has more Vitamin C than almond - collard green has 35.3mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than almond - collard green has 251ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 10 times more Vitamin E than collard green - collard green has 2.3mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than almond - collard green has 437.1ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin, however, collard green contains more folate. Both almonds and collard greens contain significant amounts of pantothenic acid and Vitamin B6.
| Almonds | Collard Greens | |
|---|---|---|
| Thiamin | 0.205 MG | 0.054 MG |
| Riboflavin | 1.138 MG | 0.13 MG |
| Niacin | 3.618 MG | 0.742 MG |
| Pantothenic acid | 0.471 MG | 0.267 MG |
| Vitamin B6 | 0.137 MG | 0.165 MG |
| Folate | 44 UG | 129 UG |
Minerals
calcium
Both collard greens and almonds are high in calcium. Almond has 16% more calcium than collard green - collard green has 232mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 689% more iron than collard green - collard green has 0.47mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both collard greens and almonds are high in potassium. Almond has 244% more potassium than collard green - collard green has 213mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin than collard green per 100 grams, however, collard green contains more kaempferol and quercetin than almond per 100 grams.
| Almonds | Collard Greens | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 8.74 mg |
| Quercetin | 0.36 mg | 2.57 mg |
| luteolin | ~ | 0.08 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Collard Greens | |
|---|---|---|
| beta-carotene | 1 UG | 2991 UG |
| lutein + zeaxanthin | 1 UG | 4323 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.108 G |
| Total | 0.003 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than collard green per 100 grams.
| Almonds | Collard Greens | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 12.324 G | 0.082 G |
| Total | 12.324 G | 0.084 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Collard Greens (Collards, raw) .
Almonds g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does collard greens or almonds contain more calories in 100 grams?Almond is high in calories and collard green has 90% less calories than almond - collard green has 32 calories in 100g and almond has 579 calories.
Is collard greens or almonds better for protein?
Almond is a fantastic source of protein and it has 600% more protein than collard green - collard green has 3g of protein per 100 grams and almond has 21.2g of protein.
Does collard greens or almonds have more carbohydrates?
By weight, collard green has 80% fewer carbohydrates than almond - collard green has 5.4g of carbs for 100g and almond has 21.6g of carbohydrates.
Does collard greens or almonds contain more calcium?
Both collard greens and almonds are high in calcium. Almond has 20% more calcium than collard green - collard green has 232mg of calcium in 100 grams and almond has 269mg of calcium.
Does collard greens or almonds contain more iron?
Almond is an abundant source of iron and it has 690% more iron than collard green - collard green has 0.47mg of iron in 100 grams and almond has 3.7mg of iron.
Does collard greens or almonds contain more potassium?
Both collard greens and almonds are high in potassium. Almond has 240% more potassium than collard green - collard green has 213mg of potassium in 100 grams and almond has 733mg of potassium.