Collard Greens vs. Russet Potato
Nutrition comparison of Collard Greens and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and russet potato:
- Both russet potato and collard greens are high in potassium.
- Collard green has 59% less calories than russet potato.
- Collard green has 70% less carbohydrates than russet potato.
- Collard green has more riboflavin and folate, however, russet potato contains more Vitamin B6.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard green has 59% less calories than russet potato - russet potato has 79 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, much lighter in carbs and heavier in fat compared to russet potato per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Russet Potato | |
|---|---|---|
| Protein | 31% | 11% |
| Carbohydrates | 56% | 89% |
| Fat | 13% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 70% less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in russet potato are made of 89% starch, 7% dietary fiber and 3% 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 208% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Russet potato and collard greens contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Russet potato and collard greens contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both russet potato and collard greens are low in saturated fat - russet potato 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 519% more Vitamin C than russet potato - russet potato has 5.7mg 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 more Vitamin A than russet potato - collard green has 251ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Collard green has 225 times more Vitamin E than russet potato - russet potato has 0.01mg 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 241 times more Vitamin K than russet potato - russet potato has 1.8ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin and folate, however, russet potato contains more Vitamin B6. Both collard greens and russet potato contain significant amounts of thiamin, niacin and pantothenic acid.
| Collard Greens | Russet Potato | |
|---|---|---|
| Thiamin | 0.054 MG | 0.082 MG |
| Riboflavin | 0.13 MG | 0.033 MG |
| Niacin | 0.742 MG | 1.035 MG |
| Pantothenic acid | 0.267 MG | 0.301 MG |
| Vitamin B6 | 0.165 MG | 0.345 MG |
| Folate | 129 UG | 14 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 16 times more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Russet potato and collard greens contain similar amounts of iron - russet potato has 0.86mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both russet potato and collard greens are high in potassium. Russet potato has 96% more potassium than collard green - russet potato has 417mg of potassium per 100 grams and collard green has 213mg of potassium.
Antioxidants and Phytonutrients
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 Greens | Russet Potato | |
|---|---|---|
| beta-carotene | 2991 UG | ~ |
| alpha-carotene | 14 UG | ~ |
| lutein + zeaxanthin | 4323 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Collard Greens | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.01 G |
| Total | 0.108 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than russet potato per 100 grams.
| Collard Greens | Russet Potato | |
|---|---|---|
| linoleic acid | 0.082 G | 0.032 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.032 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: Collard Greens (Collards, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Collard Greens g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or collard greens contain more calories in 100 grams?Collard green has 60% less calories than russet potato - russet potato has 79 calories in 100g and collard green has 32 calories.
Is russet potato or collard greens better for protein?
Russet potato and collard greens contain similar amounts of protein - russet potato has 2.1g of protein per 100 grams and collard green has 3g of protein.
Does russet potato or collard greens have more carbohydrates?
By weight, collard green has 70% fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in russet potato are made of 90% starch, 10% dietary fiber and 0% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does russet potato or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 16 times more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and collard green has 232mg of calcium.
Does russet potato or collard greens contain more potassium?
Both russet potato and collard greens are high in potassium. Russet potato has 100% more potassium than collard green - russet potato has 417mg of potassium in 100 grams and collard green has 213mg of potassium.