Avocado vs. Collard Greens
Nutrition comparison of Avocado and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and collard greens:
- Both collard greens and avocado are high in dietary fiber and potassium.
- Avocado has more niacin and pantothenic acid.
- Collard green has 37.6 times less saturated fat than avocado.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and collard green has 81% less calories than avocado - collard green has 32 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Avocado has a macronutrient ratio of 4:19:77 and for collard greens, 31:55:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Collard Greens | |
|---|---|---|
| Protein | 4% | 31% |
| Carbohydrates | 19% | 55% |
| Fat | 77% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and avocado contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both collard greens and avocado are high in dietary fiber. Avocado has 70% more dietary fiber than collard green - collard green has 4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Collard greens and avocado contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Collard greens and avocado contain similar amounts of protein - collard green has 3g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Collard green has 37.6 times less saturated fat than avocado - collard green has 0.06g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 301% more Vitamin C than avocado - collard green has 35.3mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 34 times more Vitamin A than avocado - collard green has 251ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Collard greens and avocado contain similar amounts of Vitamin E - collard green has 2.3mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 19 times more Vitamin K than avocado - collard green has 437.1ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more niacin and pantothenic acid. Both avocado and collard greens contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Avocado | Collard Greens | |
|---|---|---|
| Thiamin | 0.075 MG | 0.054 MG |
| Riboflavin | 0.143 MG | 0.13 MG |
| Niacin | 1.912 MG | 0.742 MG |
| Pantothenic acid | 1.463 MG | 0.267 MG |
| Vitamin B6 | 0.287 MG | 0.165 MG |
| Folate | 89 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 16 times more calcium than avocado - collard green has 232mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Collard greens and avocado contain similar amounts of iron - collard green has 0.47mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both collard greens and avocado are high in potassium. Avocado has 138% more potassium than collard green - collard green has 213mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
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 avocado and collard greens contain significant amounts of alpha-carotene.
| Avocado | Collard Greens | |
|---|---|---|
| beta-carotene | 63 UG | 2991 UG |
| alpha-carotene | 24 UG | 14 UG |
| lutein + zeaxanthin | 271 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.108 G |
| Total | 0.125 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than collard green per 100 grams.
| Avocado | Collard Greens | |
|---|---|---|
| linoleic acid | 1.674 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.674 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 Avocado or Collard Greens .
Note: The specific food items compared are: Avocado (Avocados, raw, California) and Collard Greens (Collards, raw) .
Avocado g
()
|
Daily Values (%) |
Collard Greens g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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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 % | |
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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% |
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| 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% |
|
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% |
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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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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does collard greens or avocado contain more calories in 100 grams?Avocado is high in calories and collard green has 80% less calories than avocado - collard green has 32 calories in 100g and avocado has 167 calories.
Is collard greens or avocado better for protein?
Collard greens and avocado contain similar amounts of protein - collard green has 3g of protein per 100 grams and avocado has 2g of protein.
Does collard greens or avocado have more carbohydrates?
By weight, collard greens and avocado contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does collard greens or avocado contain more calcium?
Collard green is a rich source of calcium and it has 16 times more calcium than avocado - collard green has 232mg of calcium in 100 grams and avocado has 13mg of calcium.
Does collard greens or avocado contain more potassium?
Both collard greens and avocado are high in potassium. Avocado has 140% more potassium than collard green - collard green has 213mg of potassium in 100 grams and avocado has 507mg of potassium.