Collard Greens vs. Romaine Lettuce

Nutrition comparison of Collard Greens and Romaine Lettuce


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of collard greens versus romaine lettuce (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in collard greens and romaine lettuce:

  • Both romaine lettuce and collard greens are high in Vitamin A, Vitamin K, dietary fiber and potassium.
  • Collard green has more niacin and Vitamin B6.
  • Collard green is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of collard greens and romaine lettuce 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: Collard Greens (Collards, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Collard Greens src
Image of Romaine Lettuce src

Calories and Carbs

calories

Romaine lettuce and collard greens contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and collard green has 32 calories.

For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and similar to romaine lettuce for fat. Collard greens has a macronutrient ratio of 31:56:13 and for romaine lettuce, 26:65:10 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Collard Greens Romaine Lettuce
Protein 31% 26%
Carbohydrates 56% 65%
Fat 13% 10%
Alcohol ~ ~

carbohydrates

Romaine lettuce and collard greens contain similar amounts carbs - romaine lettuce has 3.3g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.

The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.

dietary fiber

Both romaine lettuce and collard greens are high in dietary fiber. Collard green has 90% more dietary fiber than romaine lettuce - romaine lettuce has 2.1g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.

sugar

Romaine lettuce and collard greens contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and collard green has 0.46g of sugar.



Protein

protein

Collard green has 146% more protein than romaine lettuce - romaine lettuce has 1.2g of protein per 100 grams and collard green has 3g of protein.

Fat

saturated fat

Both romaine lettuce and collard greens are low in saturated fat - romaine lettuce 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 783% more Vitamin C than romaine lettuce - romaine lettuce has 4mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.

Vitamin A

Both romaine lettuce and collard greens are high in Vitamin A. Romaine lettuce has 74% more Vitamin A than collard green - romaine lettuce has 436ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.

Vitamin E

Collard green has 16 times more Vitamin E than romaine lettuce - romaine lettuce has 0.13mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.

Vitamin K

Both romaine lettuce and collard greens are high in Vitamin K. Collard green has 326% more Vitamin K than romaine lettuce - romaine lettuce has 102.5ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.

The B Vitamins

Collard green has more niacin and Vitamin B6. Both collard greens and romaine lettuce contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Collard Greens Romaine Lettuce
Thiamin 0.054 MG 0.072 MG
Riboflavin 0.13 MG 0.067 MG
Niacin 0.742 MG 0.313 MG
Pantothenic acid 0.267 MG 0.142 MG
Vitamin B6 0.165 MG 0.074 MG
Folate 129 UG 136 UG

Minerals

calcium

Collard green is an excellent source of calcium and it has 603% more calcium than romaine lettuce - romaine lettuce has 33mg of calcium per 100 grams and collard green has 232mg of calcium.

iron

Romaine lettuce has 106% more iron than collard green - romaine lettuce has 0.97mg of iron per 100 grams and collard green has 0.47mg of iron.

potassium

Both romaine lettuce and collard greens are high in potassium. Romaine lettuce has 16% more potassium than collard green - romaine lettuce has 247mg 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, both collard greens and romaine lettuce contain significant amounts of quercetin.

Collard Greens Romaine Lettuce
luteolin 0.08 mg 0.05 mg
kaempferol 8.74 mg 0.02 mg
Quercetin 2.57 mg 2.2 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 collard greens and romaine lettuce contain significant amounts of beta-carotene and lutein + zeaxanthin.

Collard Greens Romaine Lettuce
beta-carotene 2991 UG 5226 UG
alpha-carotene 14 UG ~
lutein + zeaxanthin 4323 UG 2312 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both collard greens and romaine lettuce contain significant amounts of alpha linoleic acid (ALA).

Collard Greens Romaine Lettuce
alpha linoleic acid 0.108 G 0.113 G
Total 0.108 G 0.113 G

omega 6s

Comparing omega-6 fatty acids, both collard greens and romaine lettuce contain significant amounts of linoleic acid.

Collard Greens Romaine Lettuce
linoleic acid 0.082 G 0.047 G
other omega 6 0.002 G ~
Total 0.084 G 0.047 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 Romaine Lettuce (Lettuce, cos or romaine, raw) .

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