White Rice vs. Collard Greens
Nutrition comparison of Cooked White Rice 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
white rice
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and collard greens:
- Collard green has signficantly less carbohydrates than white rice.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- White rice has more thiamin and niacin, however, collard green contains more riboflavin, Vitamin B6 and folate.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and collard green has 75% less calories than white rice - white rice has 130 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, white rice is much lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. White rice has a macronutrient ratio of 8:91:2 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Collard Greens | |
|---|---|---|
| Protein | 8% | 31% |
| Carbohydrates | 91% | 56% |
| Fat | 2% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 12 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard greens and white rice contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and collard greens contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both white rice and collard greens are low in saturated fat - white rice has 0.06g 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 more Vitamin C than white rice - collard green has 35.3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than white rice - collard green has 251ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Collard green has more Vitamin E than white rice - collard green has 2.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than white rice - collard green has 437.1ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and niacin, however, collard green contains more riboflavin, Vitamin B6 and folate. Both white rice and collard greens contain significant amounts of pantothenic acid.
| White Rice | Collard Greens | |
|---|---|---|
| Thiamin | 0.167 MG | 0.054 MG |
| Riboflavin | 0.016 MG | 0.13 MG |
| Niacin | 1.835 MG | 0.742 MG |
| Pantothenic acid | 0.411 MG | 0.267 MG |
| Vitamin B6 | 0.05 MG | 0.165 MG |
| Folate | 58 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 76 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
White rice has 217% more iron than collard green - white rice has 1.5mg 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 634% more potassium than white rice - white rice has 29mg of potassium per 100 grams and collard green has 213mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.108 G |
| Total | 0.01 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and collard greens contain significant amounts of linoleic acid.
| White Rice | Collard Greens | |
|---|---|---|
| linoleic acid | 0.046 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Collard Greens (Collards, raw) .
Cooked White Rice 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 white rice or collard greens contain more calories in 100 grams?White rice is high in calories and collard green has 80% less calories than white rice - white rice has 130 calories in 100g and collard green has 32 calories.
Is white rice or collard greens better for protein?
White rice and collard greens contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and collard green has 3g of protein.
Does white rice or collard greens have more carbohydrates?
By weight, collard green has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does white rice or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 76 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and collard green has 232mg of calcium.