Raspberries vs. Collard Greens
Nutrition comparison of Raspberries and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and collard greens:
- Both raspberries and collard greens are high in Vitamin C and dietary fiber.
- Collard green has 55% less carbohydrates than raspberry.
- Collard green has more riboflavin, Vitamin B6 and folate.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard green has 38% less calories than raspberry - raspberry has 52 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, raspberries is much lighter in protein, much heavier in carbs and similar to collard greens for fat. Raspberries has a macronutrient ratio of 8:82:10 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Collard Greens | |
|---|---|---|
| Protein | 8% | 31% |
| Carbohydrates | 82% | 56% |
| Fat | 10% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 55% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both raspberries and collard greens are high in dietary fiber. Raspberry has 63% more dietary fiber than collard green - raspberry has 6.5g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Raspberries and collard greens contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 152% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both raspberries and collard greens are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both raspberries and collard greens are high in Vitamin C. Collard green has 35% more Vitamin C than raspberry - raspberry has 26.2mg 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 124 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Raspberries and collard greens contain similar amounts of Vitamin E - raspberry has 0.87mg 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 55 times more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin, Vitamin B6 and folate. Both raspberries and collard greens contain significant amounts of thiamin, niacin and pantothenic acid.
| Raspberries | Collard Greens | |
|---|---|---|
| Thiamin | 0.032 MG | 0.054 MG |
| Riboflavin | 0.038 MG | 0.13 MG |
| Niacin | 0.598 MG | 0.742 MG |
| Pantothenic acid | 0.329 MG | 0.267 MG |
| Vitamin B6 | 0.055 MG | 0.165 MG |
| Folate | 21 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 828% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Raspberries and collard greens contain similar amounts of iron - raspberry has 0.69mg 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 41% more potassium than raspberry - raspberry has 151mg 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,
| Raspberries | Collard Greens | |
|---|---|---|
| kaempferol | 0.06 mg | 8.74 mg |
| Quercetin | 1.05 mg | 2.57 mg |
| luteolin | ~ | 0.08 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, both raspberries and collard greens contain small amounts of alpha-carotene.
| Raspberries | Collard Greens | |
|---|---|---|
| beta-carotene | 12 UG | 2991 UG |
| alpha-carotene | 16 UG | 14 UG |
| lutein + zeaxanthin | 136 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raspberries and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.108 G |
| Total | 0.126 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than collard green per 100 grams.
| Raspberries | Collard Greens | |
|---|---|---|
| linoleic acid | 0.249 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Collard Greens (Collards, raw) .
Raspberries 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% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
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 % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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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% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| 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 raspberries or collard greens contain more calories in 100 grams?Collard green has 40% less calories than raspberry - raspberry has 52 calories in 100g and collard green has 32 calories.
Is raspberries or collard greens better for protein?
Collard green has 150% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and collard green has 3g of protein.
Does raspberries or collard greens have more carbohydrates?
By weight, collard green has 60% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does raspberries or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 830% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and collard green has 232mg of calcium.