Milk vs. Collard Greens
Nutrition comparison of Milk and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and collard greens:
- Both collard greens and milk are high in calcium.
- Collard green has 10 times less sugar than milk.
- Collard green has 21.8 times less saturated fat than milk.
- Collard green has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard greens and milk contain similar amounts of calories - collard green has 32 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is lighter in protein, lighter in carbs and much heavier in fat compared to collard greens per calorie. Milk has a macronutrient ratio of 27:38:35 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Collard Greens | |
|---|---|---|
| Protein | 27% | 31% |
| Carbohydrates | 38% | 56% |
| Fat | 35% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and milk contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than milk - collard green has 4g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Collard green has 10 times less sugar than milk - collard green has 0.46g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Collard greens and milk contain similar amounts of protein - collard green has 3g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Collard green has 21.8 times less saturated fat than milk - collard green has 0.06g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and collard greens are low in trans fat - milk has 0.09g of trans fat per 100 grams and collard green does not contain significant amounts.
cholesterol
Both milk and collard greens are low in cholesterol - milk has 8mg 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 175 times more Vitamin C than milk - collard green has 35.3mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 356% more Vitamin A than milk - collard green has 251ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than collard green - milk has 49iu of Vitamin D per 100 grams and collard green does not contain significant amounts.
Vitamin E
Collard green has 74 times more Vitamin E than milk - collard green has 2.3mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 2184 times more Vitamin K than milk - collard green has 437.1ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Collard green has more niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and collard greens contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Milk | Collard Greens | |
|---|---|---|
| Thiamin | 0.039 MG | 0.054 MG |
| Riboflavin | 0.185 MG | 0.13 MG |
| Niacin | 0.092 MG | 0.742 MG |
| Pantothenic acid | 0.356 MG | 0.267 MG |
| Vitamin B6 | 0.038 MG | 0.165 MG |
| Folate | 5 UG | 129 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both collard greens and milk are high in calcium. Collard green has 93% more calcium than milk - collard green has 232mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Collard green has 22 times more iron than milk - collard green has 0.47mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Collard green is a great source of potassium and it has 52% more potassium than milk - collard green has 213mg of potassium per 100 grams and milk has 140mg 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,
| Milk | Collard Greens | |
|---|---|---|
| beta-carotene | 4 UG | 2991 UG |
| alpha-carotene | ~ | 14 UG |
| lutein + zeaxanthin | ~ | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.108 G |
| Total | 0.008 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both milk and collard greens contain significant amounts of linoleic acid.
| Milk | Collard Greens | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.062 G | 0.082 G |
| Total | 0.062 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Collard Greens (Collards, raw) .
Milk g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| 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 collard greens or milk contain more calories in 100 grams?Collard greens and milk contain similar amounts of calories - collard green has 32 calories in 100g and milk has 50 calories.
Is collard greens or milk better for protein?
Collard greens and milk contain similar amounts of protein - collard green has 3g of protein per 100 grams and milk has 3.3g of protein.
Does collard greens or milk have more carbohydrates?
By weight, collard greens and milk contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in milk comprise of 100% sugar.
Does collard greens or milk contain more calcium?
Both collard greens and milk are high in calcium. Collard green has 90% more calcium than milk - collard green has 232mg of calcium in 100 grams and milk has 120mg of calcium.