Beets vs. Collard Greens
Nutrition comparison of Beets and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and collard greens:
- Both beets and collard greens are high in dietary fiber and potassium.
- Collard green has 13.7 times less sugar than beet.
- Collard green has more riboflavin, niacin and Vitamin B6.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Beets (Beets, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and collard greens contain similar amounts of calories - beet has 43 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, beets is lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Beets has a macronutrient ratio of 14:83:3 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Collard Greens | |
|---|---|---|
| Protein | 14% | 31% |
| Carbohydrates | 83% | 56% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and collard greens contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Both beets and collard greens are high in dietary fiber. Collard green has 43% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard green has 13.7 times less sugar than beet - beet has 6.8g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Beets and collard greens contain similar amounts of protein - beet has 1.6g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both beets and collard greens are low in saturated fat - beet has 0.03g 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 620% more Vitamin C than beet - beet has 4.9mg 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 beet - beet has 2ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 55 times more Vitamin E than beet - beet has 0.04mg 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 2184 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin, niacin and Vitamin B6. Both beets and collard greens contain significant amounts of thiamin, pantothenic acid and folate.
| Beets | Collard Greens | |
|---|---|---|
| Thiamin | 0.031 MG | 0.054 MG |
| Riboflavin | 0.04 MG | 0.13 MG |
| Niacin | 0.334 MG | 0.742 MG |
| Pantothenic acid | 0.155 MG | 0.267 MG |
| Vitamin B6 | 0.067 MG | 0.165 MG |
| Folate | 109 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 13 times more calcium than beet - beet has 16mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Beets and collard greens contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both beets and collard greens are high in potassium. Beet has 53% more potassium than collard green - beet has 325mg 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, beet has more luteolin than collard green per 100 grams, however, collard green contains more quercetin and kaempferol than beet per 100 grams.
| Beets | Collard Greens | |
|---|---|---|
| luteolin | 0.37 mg | 0.08 mg |
| Quercetin | 0.13 mg | 2.57 mg |
| kaempferol | ~ | 8.74 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,
| Beets | Collard Greens | |
|---|---|---|
| beta-carotene | 20 UG | 2991 UG |
| alpha-carotene | ~ | 14 UG |
| lutein + zeaxanthin | ~ | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.108 G |
| Total | 0.005 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both beets and collard greens contain significant amounts of linoleic acid.
| Beets | Collard Greens | |
|---|---|---|
| linoleic acid | 0.055 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.055 G | 0.084 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: Beets (Beets, raw) and Collard Greens (Collards, raw) .
Beets g
()
|
Daily Values (%) |
Collard Greens g
()
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beets or collard greens contain more calories in 100 grams?Beets and collard greens contain similar amounts of calories - beet has 43 calories in 100g and collard green has 32 calories.
Is beets or collard greens better for protein?
Beets and collard greens contain similar amounts of protein - beet has 1.6g of protein per 100 grams and collard green has 3g of protein.
Does beets or collard greens have more carbohydrates?
By weight, beets and collard greens contain similar amounts of carbs - beet has 9.6g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does beets or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 13 times more calcium than beet - beet has 16mg of calcium in 100 grams and collard green has 232mg of calcium.
Does beets or collard greens contain more potassium?
Both beets and collard greens are high in potassium. Beet has 50% more potassium than collard green - beet has 325mg of potassium in 100 grams and collard green has 213mg of potassium.