Egg vs. Collard Greens
Nutrition comparison of Egg and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and collard greens:
- Both collard greens and egg are high in Vitamin A and calcium.
- Collard green has 55.8 times less saturated fat than egg.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin C, Vitamin K and dietary fiber.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, collard green contains more niacin and folate.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and collard green has 78% less calories than egg - collard green has 32 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Egg has a macronutrient ratio of 36:2:62 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Collard Greens | |
|---|---|---|
| Protein | 36% | 31% |
| Carbohydrates | 2% | 56% |
| Fat | 62% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and egg contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than egg - collard green has 4g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Collard greens and egg contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 316% more protein than collard green - collard green has 3g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Collard green has 55.8 times less saturated fat than egg - collard green has 0.06g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and collard greens are low in trans fat - egg has 0.04g of trans fat per 100 grams and collard green does not contain significant amounts.
cholesterol
Egg is high in cholesterol and collard green has less cholesterol than egg - egg has 372mg 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 egg - collard green has 35.3mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Both collard greens and egg are high in Vitamin A. Collard green has 57% more Vitamin A than egg - collard green has 251ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than collard green - egg has 82iu of Vitamin D per 100 grams and collard green does not contain significant amounts.
Vitamin E
Collard greens and egg contain similar amounts of Vitamin E - collard green has 2.3mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 1456 times more Vitamin K than egg - collard green has 437.1ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, collard green contains more niacin and folate. Both egg and collard greens contain significant amounts of thiamin and Vitamin B6.
| Egg | Collard Greens | |
|---|---|---|
| Thiamin | 0.04 MG | 0.054 MG |
| Riboflavin | 0.457 MG | 0.13 MG |
| Niacin | 0.075 MG | 0.742 MG |
| Pantothenic acid | 1.533 MG | 0.267 MG |
| Vitamin B6 | 0.17 MG | 0.165 MG |
| Folate | 47 UG | 129 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both collard greens and egg are high in calcium. Collard green has 314% more calcium than egg - collard green has 232mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 272% more iron than collard green - collard green has 0.47mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Collard green is a great source of potassium and it has 54% more potassium than egg - collard green has 213mg of potassium per 100 grams and egg has 138mg 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,
| Egg | Collard Greens | |
|---|---|---|
| lutein + zeaxanthin | 503 UG | 4323 UG |
| beta-carotene | ~ | 2991 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than collard green per 100 grams.
| Egg | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.108 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than collard green per 100 grams.
| Egg | Collard Greens | |
|---|---|---|
| other omega 6 | 0.188 G | 0.002 G |
| linoleic acid | 1.555 G | 0.082 G |
| Total | 1.743 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: Egg (Egg, whole, raw, fresh) and Collard Greens (Collards, raw) .
Egg g
()
|
Daily Values (%) |
Collard Greens g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| 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% |
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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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IU % | |
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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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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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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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MG % | |
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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% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does collard greens or egg contain more calories in 100 grams?Egg is high in calories and collard green has 80% less calories than egg - collard green has 32 calories in 100g and egg has 143 calories.
Is collard greens or egg better for protein?
Egg is a fantastic source of protein and it has 320% more protein than collard green - collard green has 3g of protein per 100 grams and egg has 12.6g of protein.
Does collard greens or egg have more carbohydrates?
By weight, collard greens and egg contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in egg comprise of 100% sugar.
Does collard greens or egg contain more calcium?
Both collard greens and egg are high in calcium. Collard green has 310% more calcium than egg - collard green has 232mg of calcium in 100 grams and egg has 56mg of calcium.