Turkey vs. Collard Greens
Nutrition comparison of Cooked Turkey and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and collard greens:
- Both collard greens and turkey are high in potassium.
- Collard green has 38.1 times less saturated fat than turkey.
- Collard green has signficantly less cholesterol than turkey.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, collard green contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and collard green has 83% less calories than turkey - collard green has 32 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Turkey has a macronutrient ratio of 63:0:37 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Collard Greens | |
|---|---|---|
| Protein | 63% | 31% |
| Carbohydrates | ~ | 56% |
| Fat | 37% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and turkey contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than turkey - collard green has 4g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Collard greens and turkey contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 845% more protein than collard green - collard green has 3g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Collard green has 38.1 times less saturated fat than turkey - collard green has 0.06g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and collard greens are low in trans fat - turkey has 0.1g of trans fat per 100 grams and collard green does not contain significant amounts.
cholesterol
Collard green has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and collard green does not contain significant amounts.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has more Vitamin C than turkey - collard green has 35.3mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 19 times more Vitamin A than turkey - collard green has 251ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than collard green - turkey has 15iu of Vitamin D per 100 grams and collard green does not contain significant amounts.
Vitamin E
Collard green has 31 times more Vitamin E than turkey - collard green has 2.3mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than turkey - collard green has 437.1ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, collard green contains more folate. Both turkey and collard greens contain significant amounts of thiamin.
| Turkey | Collard Greens | |
|---|---|---|
| Thiamin | 0.045 MG | 0.054 MG |
| Riboflavin | 0.281 MG | 0.13 MG |
| Niacin | 9.573 MG | 0.742 MG |
| Pantothenic acid | 0.948 MG | 0.267 MG |
| Vitamin B6 | 0.616 MG | 0.165 MG |
| Folate | 9 UG | 129 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Collard green is an excellent source of calcium and it has 15 times more calcium than turkey - collard green has 232mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 132% more iron than collard green - collard green has 0.47mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both collard greens and turkey are high in potassium. Collard green is very similar to collard green for potassium - collard green has 213mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both turkey and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Turkey | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.108 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than collard green per 100 grams.
| Turkey | Collard Greens | |
|---|---|---|
| other omega 6 | 0.076 G | 0.002 G |
| linoleic acid | 1.873 G | 0.082 G |
| Total | 1.949 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: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Collard Greens (Collards, raw) .
Cooked Turkey g
()
|
Daily Values (%) |
Collard Greens 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 collard greens or turkey contain more calories in 100 grams?Turkey is high in calories and collard green has 80% less calories than turkey - collard green has 32 calories in 100g and turkey has 189 calories.
Is collard greens or turkey better for protein?
Turkey is a fantastic source of protein and it has 850% more protein than collard green - collard green has 3g of protein per 100 grams and turkey has 28.6g of protein.
Does collard greens or turkey have more carbohydrates?
By weight, collard greens and turkey contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does collard greens or turkey contain more calcium?
Collard green is a rich source of calcium and it has 15 times more calcium than turkey - collard green has 232mg of calcium in 100 grams and turkey has 14mg of calcium.
Does collard greens or turkey contain more potassium?
Both collard greens and turkey are high in potassium. Collard green is very similar to collard green for potassium - collard green has 213mg of potassium in 100 grams and turkey has 239mg of potassium.