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.
Detailed nutritional comparison of raspberries and collard greens is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Raspberries (Raspberries, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raspberries src
Image of Collard Greens src

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 8:81:11 and for collard greens, 31:55:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raspberries Collard Greens
Protein 8% 31%
Carbohydrates 81% 55%
Fat 11% 14%
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 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 Raspberries or Collard Greens .

Note: The specific food items compared are: Raspberries (Raspberries, raw) and Collard Greens (Collards, raw) .

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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.