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.
Detailed nutritional comparison of egg 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: Egg (Egg, whole, raw, fresh) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Collard Greens src

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, 31:55:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Collard Greens
Protein 36% 31%
Carbohydrates 2% 55%
Fat 62% 14%
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 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 Egg or Collard Greens .

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Collard Greens (Collards, raw) .

Egg g

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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.

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