Broccoli vs. Collard Greens

Nutrition comparison of Broccoli and Collard Greens


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of broccoli versus collard greens (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in broccoli and collard greens:

  • Both broccoli and collard greens are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
  • Broccoli has more pantothenic acid.
  • Collard green is an excellent source of Vitamin A.
Detailed nutritional comparison of broccoli and collard greens is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Broccoli (Broccoli, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Collard Greens src

Calories and Carbs

calories

Broccoli and collard greens contain similar amounts of calories - broccoli has 34 calories per 100 grams and collard green has 32 calories.

For macronutrient ratios, broccoli is lighter in protein, heavier in carbs and lighter in fat compared to collard greens per calorie. Broccoli has a macronutrient ratio of 27:64:9 and for collard greens, 31:55:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Collard Greens
Protein 27% 31%
Carbohydrates 64% 55%
Fat 9% 14%
Alcohol ~ ~

carbohydrates

Broccoli and collard greens contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.

dietary fiber

Both broccoli and collard greens are high in dietary fiber. Collard green has 54% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.

sugar

Broccoli and collard greens contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and collard green has 0.46g of sugar.

Protein

protein

Broccoli and collard greens contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and collard green has 3g of protein.

Fat

saturated fat

Both broccoli and collard greens are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.

Vitamins

Vitamin C

Both broccoli and collard greens are high in Vitamin C. Broccoli has 153% more Vitamin C than collard green - broccoli has 89.2mg 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 710% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.

Vitamin E

Collard green has 190% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.

Vitamin K

Both broccoli and collard greens are high in Vitamin K. Collard green has 330% more Vitamin K than broccoli - broccoli has 101.6ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.

The B Vitamins

Broccoli has more pantothenic acid. Both broccoli and collard greens contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.

Broccoli Collard Greens
Thiamin 0.071 MG 0.054 MG
Riboflavin 0.117 MG 0.13 MG
Niacin 0.639 MG 0.742 MG
Pantothenic acid 0.573 MG 0.267 MG
Vitamin B6 0.175 MG 0.165 MG
Folate 63 UG 129 UG

Minerals

calcium

Both broccoli and collard greens are high in calcium. Collard green has 394% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and collard green has 232mg of calcium.

iron

Broccoli and collard greens contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and collard green has 0.47mg of iron.

potassium

Both broccoli and collard greens are high in potassium. Broccoli has 48% more potassium than collard green - broccoli has 316mg 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, both broccoli and collard greens contain significant amounts of kaempferol and quercetin.

Broccoli Collard Greens
luteolin 0.8 mg 0.08 mg
kaempferol 7.84 mg 8.74 mg
myricetin 0.06 mg ~
Quercetin 3.26 mg 2.57 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 broccoli and collard greens contain significant amounts of alpha-carotene.

Broccoli Collard Greens
beta-carotene 361 UG 2991 UG
alpha-carotene 25 UG 14 UG
lutein + zeaxanthin 1403 UG 4323 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than broccoli per 100 grams.

Broccoli Collard Greens
alpha linoleic acid 0.0215 G 0.108 G
Total 0.0215 G 0.108 G

omega 6s

Comparing omega-6 fatty acids, both broccoli and collard greens contain significant amounts of linoleic acid.

Broccoli Collard Greens
other omega 6 ~ 0.002 G
linoleic acid 0.049 G 0.082 G
Total 0.049 G 0.084 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Broccoli or Collard Greens .

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Collard Greens (Collards, raw) .

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FAQ

Does broccoli or collard greens contain more calories in 100 grams?
Broccoli and collard greens contain similar amounts of calories - broccoli has 34 calories in 100g and collard green has 32 calories.

Is broccoli or collard greens better for protein?
Broccoli and collard greens contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and collard green has 3g of protein.

Does broccoli or collard greens have more carbohydrates?
By weight, broccoli and collard greens contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and collard green has 5.4g of carbohydrates.

Does broccoli or collard greens contain more calcium?
Both broccoli and collard greens are high in calcium. Collard green has 390% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and collard green has 232mg of calcium.

Does broccoli or collard greens contain more potassium?
Both broccoli and collard greens are high in potassium. Broccoli has 50% more potassium than collard green - broccoli has 316mg of potassium in 100 grams and collard green has 213mg of potassium.