Collard Greens vs. Scallion

Nutrition comparison of Collard Greens and Scallion


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

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

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

  • Both scallion and collard greens are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
  • Collard green has more pantothenic acid and Vitamin B6.
  • Collard green is an excellent source of Vitamin A.
Detailed nutritional comparison of collard greens and scallion 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 Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.


Image of Collard Greens src
Image of Scallion src

Calories and Carbs

calories

Scallion and collard greens contain similar amounts of calories - scallion has 32 calories per 100 grams and collard green has 32 calories.

For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and heavier in fat compared to scallion per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Collard Greens Scallion
Protein 31% 19%
Carbohydrates 56% 76%
Fat 13% 5%
Alcohol ~ ~

carbohydrates

Scallion and collard greens contain similar amounts of carbs - scallion has 7.3g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.

dietary fiber

Both scallion and collard greens are high in dietary fiber. Collard green has 54% more dietary fiber than scallion - scallion has 2.6g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.

sugar

Scallion and collard greens contain similar amounts of sugar - scallion has 2.3g of sugar per 100 grams and collard green has 0.46g of sugar.

Protein

protein

Scallion and collard greens contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and collard green has 3g of protein.

Fat

saturated fat

Both scallion and collard greens are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.

Vitamins

Vitamin C

Both scallion and collard greens are high in Vitamin C. Collard green has 88% more Vitamin C than scallion - scallion has 18.8mg 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 402% more Vitamin A than scallion - scallion has 50ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.

Vitamin E

Collard green has 311% more Vitamin E than scallion - scallion has 0.55mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.

Vitamin K

Both scallion and collard greens are high in Vitamin K. Collard green has 111% more Vitamin K than scallion - scallion has 207ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.

The B Vitamins

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

Collard Greens Scallion
Thiamin 0.054 MG 0.055 MG
Riboflavin 0.13 MG 0.08 MG
Niacin 0.742 MG 0.525 MG
Pantothenic acid 0.267 MG 0.075 MG
Vitamin B6 0.165 MG 0.061 MG
Folate 129 UG 64 UG

Minerals

calcium

Both scallion and collard greens are high in calcium. Collard green has 222% more calcium than scallion - scallion has 72mg of calcium per 100 grams and collard green has 232mg of calcium.

iron

Scallion has 215% more iron than collard green - scallion has 1.5mg of iron per 100 grams and collard green has 0.47mg of iron.

potassium

Both scallion and collard greens are high in potassium. Scallion has 30% more potassium than collard green - scallion has 276mg 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 scallion per 100 grams, however, scallion contains more quercetin than collard green per 100 grams.

Collard Greens Scallion
luteolin 0.08 mg ~
kaempferol 8.74 mg 1.36 mg
Quercetin 2.57 mg 10.68 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 Scallion
beta-carotene 2991 UG 598 UG
alpha-carotene 14 UG ~
lutein + zeaxanthin 4323 UG 1137 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than scallion per 100 grams.

Collard Greens Scallion
alpha linoleic acid 0.108 G 0.004 G
Total 0.108 G 0.004 G

omega 6s

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

Collard Greens Scallion
linoleic acid 0.082 G 0.07 G
other omega 6 0.002 G ~
Total 0.084 G 0.07 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 Scallion (Onions, spring or scallions (includes tops and bulb), raw) .

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FAQ

Does scallion or collard greens contain more calories in 100 grams?
Scallion and collard greens contain similar amounts of calories - scallion has 32 calories in 100g and collard green has 32 calories.

Is scallion or collard greens better for protein?
Scallion and collard greens contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and collard green has 3g of protein.

Does scallion or collard greens have more carbohydrates?
By weight, scallion and collard greens contain similar amounts of carbs - scallion has 7.3g of carbs for 100g and collard green has 5.4g of carbohydrates.

Does scallion or collard greens contain more calcium?
Both scallion and collard greens are high in calcium. Collard green has 220% more calcium than scallion - scallion has 72mg of calcium in 100 grams and collard green has 232mg of calcium.

Does scallion or collard greens contain more potassium?
Both scallion and collard greens are high in potassium. Scallion has 30% more potassium than collard green - scallion has 276mg of potassium in 100 grams and collard green has 213mg of potassium.