Collard Greens vs. Onion
Nutrition comparison of Collard Greens and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and onion:
- Collard green has more riboflavin, niacin, pantothenic acid and folate.
- 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.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Onion and collard greens contain similar amounts of calories - onion has 40 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, much lighter in carbs and heavier in fat compared to onion per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Onion | |
|---|---|---|
| Protein | 31% | 11% |
| Carbohydrates | 56% | 87% |
| Fat | 13% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion and collard greens contain similar amounts of carbs - onion has 9.3g 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 135% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Onion and collard greens contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 175% more protein than onion - onion has 1.1g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both onion and collard greens are low in saturated fat - onion has 0.04g 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 377% more Vitamin C than onion - onion has 7.4mg 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 onion - collard green has 251ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Collard green has 112 times more Vitamin E than onion - onion has 0.02mg 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 1091 times more Vitamin K than onion - onion has 0.4ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin, niacin, pantothenic acid and folate. Both collard greens and onion contain significant amounts of thiamin and Vitamin B6.
| Collard Greens | Onion | |
|---|---|---|
| Thiamin | 0.054 MG | 0.046 MG |
| Riboflavin | 0.13 MG | 0.027 MG |
| Niacin | 0.742 MG | 0.116 MG |
| Pantothenic acid | 0.267 MG | 0.123 MG |
| Vitamin B6 | 0.165 MG | 0.12 MG |
| Folate | 129 UG | 19 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 909% more calcium than onion - onion has 23mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Onion and collard greens contain similar amounts of iron - onion has 0.21mg 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 46% more potassium than onion - onion has 146mg of potassium per 100 grams and collard green has 213mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, collard green has more kaempferol than onion per 100 grams, however, onion contains more quercetin and isorhamnetin than collard green per 100 grams. Both collard greens and onion contain small amounts of luteolin.
| Collard Greens | Onion | |
|---|---|---|
| luteolin | 0.08 mg | 0.02 mg |
| kaempferol | 8.74 mg | 0.65 mg |
| Quercetin | 2.57 mg | 20.3 mg |
| apigenin | ~ | 0.01 mg |
| isorhamnetin | ~ | 5.01 mg |
| myricetin | ~ | 0.03 mg |
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,
| Collard Greens | Onion | |
|---|---|---|
| beta-carotene | 2991 UG | 1 UG |
| alpha-carotene | 14 UG | ~ |
| lutein + zeaxanthin | 4323 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than onion per 100 grams.
| Collard Greens | Onion | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.004 G |
| Total | 0.108 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than onion per 100 grams.
| Collard Greens | Onion | |
|---|---|---|
| linoleic acid | 0.082 G | 0.013 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.013 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: Collard Greens (Collards, raw) and Onion (Onions, raw) .
Collard Greens g
()
|
Daily Values (%) |
Onion 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| 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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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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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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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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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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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% |
|
UG % | |
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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 onion or collard greens contain more calories in 100 grams?Onion and collard greens contain similar amounts of calories - onion has 40 calories in 100g and collard green has 32 calories.
Is onion or collard greens better for protein?
Collard green has 180% more protein than onion - onion has 1.1g of protein per 100 grams and collard green has 3g of protein.
Does onion or collard greens have more carbohydrates?
By weight, onion and collard greens contain similar amounts of carbs - onion has 9.3g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does onion or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 910% more calcium than onion - onion has 23mg of calcium in 100 grams and collard green has 232mg of calcium.