Asparagus vs. Collard Greens
Nutrition comparison of Asparagus and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and collard greens:
- Both asparagus and collard greens are high in dietary fiber and potassium.
- Asparagus has more thiamin, however, collard green contains more folate.
- Asparagus is a great source of iron.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and collard greens contain similar amounts of calories - asparagus has 20 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, asparagus is heavier in carbs, lighter in fat and similar to collard greens for protein. Asparagus has a macronutrient ratio of 34:61:5 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Collard Greens | |
|---|---|---|
| Protein | 34% | 31% |
| Carbohydrates | 61% | 56% |
| Fat | 5% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and collard greens contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Both asparagus and collard greens are high in dietary fiber. Collard green has 90% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Asparagus and collard greens contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Asparagus and collard greens contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both asparagus and collard greens are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 530% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 561% more Vitamin A than asparagus - asparagus has 38ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Asparagus and collard greens contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 951% more Vitamin K than asparagus - asparagus has 41.6ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, however, collard green contains more folate. Both asparagus and collard greens contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Asparagus | Collard Greens | |
|---|---|---|
| Thiamin | 0.143 MG | 0.054 MG |
| Riboflavin | 0.141 MG | 0.13 MG |
| Niacin | 0.978 MG | 0.742 MG |
| Pantothenic acid | 0.274 MG | 0.267 MG |
| Vitamin B6 | 0.091 MG | 0.165 MG |
| Folate | 52 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 867% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Asparagus is a great source of iron and it has 355% more iron than collard green - asparagus has 2.1mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both asparagus and collard greens are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium per 100 grams and collard green has 213mg 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, asparagus has more isorhamnetin and quercetin than collard green per 100 grams, however, collard green contains more kaempferol than asparagus per 100 grams.
| Asparagus | Collard Greens | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 8.74 mg |
| Quercetin | 13.98 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, both asparagus and collard greens contain small amounts of alpha-carotene.
| Asparagus | Collard Greens | |
|---|---|---|
| beta-carotene | 449 UG | 2991 UG |
| alpha-carotene | 9 UG | 14 UG |
| lutein + zeaxanthin | 710 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Asparagus | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.108 G |
| Total | 0.01 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than asparagus per 100 grams.
| Asparagus | Collard Greens | |
|---|---|---|
| linoleic acid | 0.04 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.04 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: Asparagus (Asparagus, raw) and Collard Greens (Collards, raw) .
Asparagus g
()
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Daily Values (%) |
Collard Greens g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or collard greens contain more calories in 100 grams?Asparagus and collard greens contain similar amounts of calories - asparagus has 20 calories in 100g and collard green has 32 calories.
Is asparagus or collard greens better for protein?
Asparagus and collard greens contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and collard green has 3g of protein.
Does asparagus or collard greens have more carbohydrates?
By weight, asparagus and collard greens contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does asparagus or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 870% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and collard green has 232mg of calcium.
Does asparagus or collard greens contain more potassium?
Both asparagus and collard greens are high in potassium. Asparagus is very similar to asparagus for potassium - asparagus has 202mg of potassium in 100 grams and collard green has 213mg of potassium.