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.
USDA sources for nutritional information: Cabbage (Cabbage, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
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 18:79:3 and for collard greens, 31:55:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Collard Greens | |
|---|---|---|
| Protein | 18% | 31% |
| Carbohydrates | 79% | 55% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage and collard greens contain similar amounts of 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 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 Cabbage or Collard Greens .
Note: The specific food items compared are: Cabbage (Cabbage, raw) and Collard Greens (Collards, raw) .
Cabbage g
()
|
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% |
|
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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| MG % |
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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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| 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 % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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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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| G % |
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5% | protein | 5% |
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| UG % |
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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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UG % | |
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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 cabbage or collard greens contain more calories in 100 grams?Cabbage and collard greens contain similar amounts of calories - cabbage has 25 calories in 100g and collard green has 32 calories.
Is cabbage or collard greens better for protein?
Collard green has 140% more protein than cabbage - cabbage has 1.3g of protein per 100 grams and collard green has 3g of protein.
Does cabbage or collard greens have more carbohydrates?
By weight, cabbage and collard greens contain similar amounts of carbs - cabbage has 5.8g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in cabbage are made of 60% sugar and 40% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does cabbage or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 480% more calcium than cabbage - cabbage has 40mg of calcium in 100 grams and collard green has 232mg of calcium.