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.
Detailed nutritional comparison of white rice 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Collard Greens src

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 8:91:1 and for collard greens, 31:55:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Collard Greens
Protein 8% 31%
Carbohydrates 91% 55%
Fat 1% 14%
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 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 White Rice or Collard Greens .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Collard Greens (Collards, raw) .

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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.