Pasta vs. Collard Greens
Nutrition comparison of Pasta and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and collard greens:
- Both pasta and collard greens are high in dietary fiber and potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Pasta has more thiamin, riboflavin and niacin.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and collard green has 91% less calories than pasta - pasta has 371 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, pasta is lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Pasta has a macronutrient ratio of 14:82:4 and for collard greens, 31:55:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Collard Greens | |
|---|---|---|
| Protein | 14% | 31% |
| Carbohydrates | 82% | 55% |
| Fat | 4% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and collard green has 93% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both pasta and collard greens are high in dietary fiber. Collard green has 25% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Pasta and collard greens contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 332% more protein than collard green - pasta has 13g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both pasta and collard greens are low in saturated fat - pasta has 0.28g 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 more Vitamin C than pasta - collard green has 35.3mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than pasta - collard green has 251ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Collard green has 19 times more Vitamin E than pasta - pasta has 0.11mg 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 4370 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin and niacin. Both pasta and collard greens contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pasta | Collard Greens | |
|---|---|---|
| Thiamin | 0.891 MG | 0.054 MG |
| Riboflavin | 0.4 MG | 0.13 MG |
| Niacin | 7.177 MG | 0.742 MG |
| Pantothenic acid | 0.431 MG | 0.267 MG |
| Vitamin B6 | 0.142 MG | 0.165 MG |
| Folate | 237 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 10 times more calcium than pasta - pasta has 21mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Pasta is an excellent source of iron and it has 602% more iron than collard green - pasta has 3.3mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both pasta and collard greens are high in potassium. Pasta has a little more potassium (5%) than collard green by weight - pasta has 223mg 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,
| Pasta | Collard Greens | |
|---|---|---|
| lutein + zeaxanthin | 18 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 pasta per 100 grams.
| Pasta | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.108 G |
| Total | 0.024 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than collard green per 100 grams.
| Pasta | Collard Greens | |
|---|---|---|
| linoleic acid | 0.54 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.54 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 Pasta or Collard Greens .
Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Collard Greens (Collards, raw) .
Pasta g
()
|
Daily Values (%) |
Collard Greens g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pasta or collard greens contain more calories in 100 grams?Pasta is high in calories and collard green has 90% less calories than pasta - pasta has 371 calories in 100g and collard green has 32 calories.
Is pasta or collard greens better for protein?
Pasta is a fantastic source of protein and it has 330% more protein than collard green - pasta has 13g of protein per 100 grams and collard green has 3g of protein.
Does pasta or collard greens have more carbohydrates?
By weight, pasta is high in carbohydrates and collard green has 90% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does pasta or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 10 times more calcium than pasta - pasta has 21mg of calcium in 100 grams and collard green has 232mg of calcium.
Does pasta or collard greens contain more iron?
Pasta is an abundant source of iron and it has 600% more iron than collard green - pasta has 3.3mg of iron in 100 grams and collard green has 0.47mg of iron.
Does pasta or collard greens contain more potassium?
Both pasta and collard greens are high in potassium. Pasta has a little more potassium ( 10%) than collard green by weight - pasta has 223mg of potassium in 100 grams and collard green has 213mg of potassium.