Cabbage vs. Collard Greens

Nutrition comparison of Cabbage and Collard Greens


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

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

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

  • Both cabbage and collard greens are high in Vitamin C and dietary fiber.
  • Collard green has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than collard green.
  • Collard green has more riboflavin, niacin and folate.
  • Collard green is a great source of potassium.
  • Collard green is an excellent source of Vitamin A, Vitamin K and calcium.
Detailed nutritional comparison of cabbage 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: Cabbage (Cabbage, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cabbage src
Image of Collard Greens src

Calories and Carbs

calories

Cabbage and collard greens contain similar amounts of calories - cabbage has 25 calories per 100 grams and collard green has 32 calories.

For macronutrient ratios, cabbage is lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Cabbage has a macronutrient ratio of 17:80:3 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cabbage Collard Greens
Protein 17% 31%
Carbohydrates 80% 56%
Fat 3% 13%
Alcohol ~ ~

carbohydrates

Cabbage and collard greens contain similar amounts carbs - cabbage has 5.8g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.

The carbs in cabbage are made of 56% sugar and 44% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.

dietary fiber

Both cabbage and collard greens are high in dietary fiber. Collard green has 60% more dietary fiber than cabbage - cabbage has 2.5g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.

sugar

Cabbage and collard greens contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and collard green has 0.46g of sugar.



Protein

protein

Collard green has 136% more protein than cabbage - cabbage has 1.3g of protein per 100 grams and collard green has 3g of protein.

Fat

saturated fat

Both cabbage and collard greens are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.

Vitamins

Vitamin C

Both cabbage and collard greens are high in Vitamin C. Cabbage has a little more Vitamin C (4%) than collard green by weight - cabbage has 36.6mg 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 49 times more Vitamin A than cabbage - cabbage has 5ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.

Vitamin E

Collard green has 14 times more Vitamin E than cabbage - cabbage has 0.15mg 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 475% more Vitamin K than cabbage - cabbage has 76ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.

The B Vitamins

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

Cabbage Collard Greens
Thiamin 0.061 MG 0.054 MG
Riboflavin 0.04 MG 0.13 MG
Niacin 0.234 MG 0.742 MG
Pantothenic acid 0.212 MG 0.267 MG
Vitamin B6 0.124 MG 0.165 MG
Folate 43 UG 129 UG

Minerals

calcium

Collard green is an excellent source of calcium and it has 480% more calcium than cabbage - cabbage has 40mg of calcium per 100 grams and collard green has 232mg of calcium.

iron

Cabbage and collard greens contain similar amounts of iron - cabbage has 0.47mg of iron per 100 grams and collard green has 0.47mg of iron.

potassium

Collard green is a great source of potassium and it has 25% more potassium than cabbage - cabbage has 170mg 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 cabbage and collard greens contain small amounts of luteolin.

Cabbage Collard Greens
apigenin 0.08 mg ~
luteolin 0.1 mg 0.08 mg
kaempferol 0.18 mg 8.74 mg
Quercetin 0.28 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, collard green has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than collard green per 100 grams.

Cabbage Collard Greens
beta-carotene 42 UG 2991 UG
alpha-carotene 33 UG 14 UG
lutein + zeaxanthin 30 UG 4323 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, collard green has more linoleic acid than cabbage per 100 grams.

Cabbage Collard Greens
linoleic acid 0.017 G 0.082 G
other omega 6 ~ 0.002 G
Total 0.017 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: Cabbage (Cabbage, raw) and Collard Greens (Collards, raw) .

Cabbage g

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