Collard Greens vs. Spinach

Nutrition comparison of Collard Greens and Spinach


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

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

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

  • Both spinach and collard greens are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
  • Collard green has more pantothenic acid.
  • Spinach is a great source of iron.
Detailed nutritional comparison of collard greens and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Collard Greens src
Image of Spinach src

Calories and Carbs

calories

Spinach and collard greens contain similar amounts of calories - spinach has 23 calories per 100 grams and collard green has 32 calories.

Collard Greens Spinach
Protein 31% 40%
Carbohydrates 56% 49%
Fat 13% 10%
Alcohol ~ ~

carbohydrates

Spinach and collard greens contain similar amounts carbs - spinach has 3.6g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.

dietary fiber

Both spinach and collard greens are high in dietary fiber. Collard green has 82% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.

sugar

Spinach and collard greens contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and collard green has 0.46g of sugar.



Protein

protein

Spinach and collard greens contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and collard green has 3g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both spinach and collard greens are high in Vitamin C. Collard green has 26% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.

Vitamin A

Both spinach and collard greens are high in Vitamin A. Spinach has 87% more Vitamin A than collard green - spinach has 469ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.

Vitamin E

Spinach and collard greens contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.

Vitamin K

Both spinach and collard greens are high in Vitamin K. Spinach has a little more Vitamin K (10%) than collard green by weight - spinach has 482.9ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.

The B Vitamins

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

Collard Greens Spinach
Thiamin 0.054 MG 0.078 MG
Riboflavin 0.13 MG 0.189 MG
Niacin 0.742 MG 0.724 MG
Pantothenic acid 0.267 MG 0.065 MG
Vitamin B6 0.165 MG 0.195 MG
Folate 129 UG 194 UG

Minerals

calcium

Both spinach and collard greens are high in calcium. Collard green has 134% more calcium than spinach - spinach has 99mg of calcium per 100 grams and collard green has 232mg of calcium.

iron

Spinach is a great source of iron and it has 477% more iron than collard green - spinach has 2.7mg of iron per 100 grams and collard green has 0.47mg of iron.

potassium

Both spinach and collard greens are high in potassium. Spinach has 162% more potassium than collard green - spinach has 558mg 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 spinach contain significant amounts of kaempferol and quercetin.

Collard Greens Spinach
luteolin 0.08 mg 0.74 mg
kaempferol 8.74 mg 6.38 mg
Quercetin 2.57 mg 3.97 mg
myricetin ~ 0.35 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 spinach contain significant amounts of beta-carotene.

Collard Greens Spinach
beta-carotene 2991 UG 5626 UG
alpha-carotene 14 UG ~
lutein + zeaxanthin 4323 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Collard Greens Spinach
alpha linoleic acid 0.108 G 0.138 G
Total 0.108 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, collard green has more linoleic acid than spinach per 100 grams.

Collard Greens Spinach
linoleic acid 0.082 G 0.026 G
other omega 6 0.002 G ~
Total 0.084 G 0.026 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 Spinach (Spinach, raw) .

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