Flaxseeds vs. Collard Greens
Nutrition comparison of Flaxseeds and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and collard greens:
- Both flaxseeds and collard greens are high in calcium, dietary fiber and potassium.
- Collard green has signficantly less carbohydrates than flaxseed.
- Collard green has signficantly less saturated fat than flaxseed.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Flaxseed has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of iron and protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and collard green has 94% less calories than flaxseed - flaxseed has 534 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Collard Greens | |
|---|---|---|
| Protein | 13% | 31% |
| Carbohydrates | 21% | 56% |
| Fat | 66% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Both flaxseeds and collard greens are high in dietary fiber. Flaxseed has 583% more dietary fiber than collard green - flaxseed has 27.3g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Flaxseeds and collard greens contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 506% more protein than collard green - flaxseed has 18.3g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Collard green has signficantly less saturated fat than flaxseed - flaxseed has 3.7g 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 57 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than flaxseed - collard green has 251ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Collard green has 629% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 100 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid and Vitamin B6. Both flaxseeds and collard greens contain significant amounts of riboflavin and folate.
| Flaxseeds | Collard Greens | |
|---|---|---|
| Thiamin | 1.644 MG | 0.054 MG |
| Riboflavin | 0.161 MG | 0.13 MG |
| Niacin | 3.08 MG | 0.742 MG |
| Pantothenic acid | 0.985 MG | 0.267 MG |
| Vitamin B6 | 0.473 MG | 0.165 MG |
| Folate | 87 UG | 129 UG |
Minerals
calcium
Both flaxseeds and collard greens are high in calcium. Flaxseed has a little more calcium (10%) than collard green by weight - flaxseed has 255mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 11 times more iron than collard green - flaxseed has 5.7mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both flaxseeds and collard greens are high in potassium. Flaxseed has 282% more potassium than collard green - flaxseed has 813mg of potassium per 100 grams and collard green has 213mg 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,
| Flaxseeds | Collard Greens | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 4323 UG |
| beta-carotene | ~ | 2991 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than collard green per 100 grams.
| Flaxseeds | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.108 G |
| Total | 22.813 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than collard green per 100 grams.
| Flaxseeds | Collard Greens | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 5.903 G | 0.082 G |
| Total | 5.903 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: Flaxseeds (Seeds, flaxseed) and Collard Greens (Collards, raw) .
Flaxseeds g
()
|
Daily Values (%) |
Collard Greens g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| 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% |
|
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 % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| 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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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or collard greens contain more calories in 100 grams?Flaxseed is high in calories and collard green has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and collard green has 32 calories.
Is flaxseeds or collard greens better for protein?
Flaxseed is a fantastic source of protein and it has 510% more protein than collard green - flaxseed has 18.3g of protein per 100 grams and collard green has 3g of protein.
Does flaxseeds or collard greens have more carbohydrates?
By weight, collard green has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does flaxseeds or collard greens contain more calcium?
Both flaxseeds and collard greens are high in calcium. Flaxseed has a little more calcium ( 10%) than collard green by weight - flaxseed has 255mg of calcium in 100 grams and collard green has 232mg of calcium.
Does flaxseeds or collard greens contain more iron?
Flaxseed is an abundant source of iron and it has 11 times more iron than collard green - flaxseed has 5.7mg of iron in 100 grams and collard green has 0.47mg of iron.
Does flaxseeds or collard greens contain more potassium?
Both flaxseeds and collard greens are high in potassium. Flaxseed has 280% more potassium than collard green - flaxseed has 813mg of potassium in 100 grams and collard green has 213mg of potassium.