Butterhead Lettuce vs. Collard Greens
Nutrition comparison of Butterhead Lettuce and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and collard greens:
- Both butterhead lettuce and collard greens are high in Vitamin A, Vitamin K and potassium.
- Collard green has more Vitamin B6.
- Collard green is an excellent source of Vitamin C, calcium and dietary fiber.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce and collard greens contain similar amounts of calories - butterhead lettuce has 13 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, butterhead lettuce is similar to collard greens for protein, carbs and fat. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Collard Greens | |
|---|---|---|
| Protein | 33% | 31% |
| Carbohydrates | 57% | 56% |
| Fat | 11% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce and collard greens contain similar amounts of carbs - butterhead lettuce has 2.2g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in butterhead lettuce are made of 54% dietary fiber and 46% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 264% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Butterhead lettuce and collard greens contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 124% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both butterhead lettuce and collard greens are low in saturated fat - butterhead lettuce has 0.03g 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 854% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both butterhead lettuce and collard greens are high in Vitamin A. Collard green has 51% more Vitamin A than butterhead lettuce - butterhead lettuce has 166ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 11 times more Vitamin E than butterhead lettuce - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Both butterhead lettuce and collard greens are high in Vitamin K. Collard green has 327% more Vitamin K than butterhead lettuce - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more Vitamin B6. Both butterhead lettuce and collard greens contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Butterhead Lettuce | Collard Greens | |
|---|---|---|
| Thiamin | 0.057 MG | 0.054 MG |
| Riboflavin | 0.062 MG | 0.13 MG |
| Niacin | 0.357 MG | 0.742 MG |
| Pantothenic acid | 0.15 MG | 0.267 MG |
| Vitamin B6 | 0.082 MG | 0.165 MG |
| Folate | 73 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 563% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Butterhead lettuce has 164% more iron than collard green - butterhead lettuce has 1.2mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both butterhead lettuce and collard greens are high in potassium. Butterhead lettuce has 12% more potassium than collard green - butterhead lettuce has 238mg 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 butterhead lettuce and collard greens contain significant amounts of quercetin.
| Butterhead Lettuce | Collard Greens | |
|---|---|---|
| kaempferol | 0.02 mg | 8.74 mg |
| Quercetin | 2.73 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 butterhead lettuce and collard greens contain significant amounts of beta-carotene.
| Butterhead Lettuce | Collard Greens | |
|---|---|---|
| beta-carotene | 1987 UG | 2991 UG |
| lutein + zeaxanthin | 1223 UG | 4323 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both butterhead lettuce and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Butterhead Lettuce | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.108 G |
| Total | 0.083 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than butterhead lettuce per 100 grams.
| Butterhead Lettuce | Collard Greens | |
|---|---|---|
| linoleic acid | 0.034 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.034 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Collard Greens (Collards, raw) .
Butterhead Lettuce 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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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| 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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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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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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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does butterhead lettuce or collard greens contain more calories in 100 grams?Butterhead lettuce and collard greens contain similar amounts of calories - butterhead lettuce has 13 calories in 100g and collard green has 32 calories.
Is butterhead lettuce or collard greens better for protein?
Collard green has 120% more protein than butterhead lettuce - butterhead lettuce has 1.4g of protein per 100 grams and collard green has 3g of protein.
Does butterhead lettuce or collard greens have more carbohydrates?
By weight, butterhead lettuce and collard greens contain similar amounts of carbs - butterhead lettuce has 2.2g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in butterhead lettuce are made of 50% dietary fiber and 50% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does butterhead lettuce or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 560% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium in 100 grams and collard green has 232mg of calcium.
Does butterhead lettuce or collard greens contain more potassium?
Both butterhead lettuce and collard greens are high in potassium. Butterhead lettuce has 10% more potassium than collard green - butterhead lettuce has 238mg of potassium in 100 grams and collard green has 213mg of potassium.