Blueberry vs. Collard Greens
Nutrition comparison of Blueberry and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and collard greens:
- Both collard greens and blueberry are high in dietary fiber.
- Collard green has 20.6 times less sugar than blueberry.
- Collard green has 63% less carbohydrates than blueberry.
- Collard green has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard green has 44% less calories than blueberry - collard green has 32 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Collard Greens | |
|---|---|---|
| Protein | 5% | 31% |
| Carbohydrates | 91% | 56% |
| Fat | 5% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 63% less carbohydrates than blueberry - collard green has 5.4g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both collard greens and blueberry are high in dietary fiber. Collard green has 67% more dietary fiber than blueberry - collard green has 4g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Collard green has 20.6 times less sugar than blueberry - collard green has 0.46g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Collard green has 308% more protein than blueberry - collard green has 3g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both collard greens and blueberry are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 264% more Vitamin C than blueberry - collard green has 35.3mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 82 times more Vitamin A than blueberry - collard green has 251ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Collard green has 296% more Vitamin E than blueberry - collard green has 2.3mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 21 times more Vitamin K than blueberry - collard green has 437.1ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both blueberry and collard greens contain significant amounts of thiamin and niacin.
| Blueberry | Collard Greens | |
|---|---|---|
| Thiamin | 0.037 MG | 0.054 MG |
| Riboflavin | 0.041 MG | 0.13 MG |
| Niacin | 0.418 MG | 0.742 MG |
| Pantothenic acid | 0.124 MG | 0.267 MG |
| Vitamin B6 | 0.052 MG | 0.165 MG |
| Folate | 6 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 37 times more calcium than blueberry - collard green has 232mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Collard greens and blueberry contain similar amounts of iron - collard green has 0.47mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Collard green is a great source of potassium and it has 177% more potassium than blueberry - collard green has 213mg of potassium per 100 grams and blueberry has 77mg 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 blueberry per 100 grams, however, blueberry contains more myricetin and quercetin than collard green per 100 grams. Both blueberry and collard greens contain small amounts of luteolin.
| Blueberry | Collard Greens | |
|---|---|---|
| luteolin | 0.2 mg | 0.08 mg |
| kaempferol | 1.66 mg | 8.74 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 2.57 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,
| Blueberry | Collard Greens | |
|---|---|---|
| beta-carotene | 32 UG | 2991 UG |
| lutein + zeaxanthin | 80 UG | 4323 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.108 G |
| Total | 0.058 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and collard greens contain significant amounts of linoleic acid.
| Blueberry | Collard Greens | |
|---|---|---|
| linoleic acid | 0.088 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Collard Greens (Collards, raw) .
Blueberry g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 blueberry contain more calories in 100 grams?Collard green has 40% less calories than blueberry - collard green has 32 calories in 100g and blueberry has 57 calories.
Is collard greens or blueberry better for protein?
Collard green has 310% more protein than blueberry - collard green has 3g of protein per 100 grams and blueberry has 0.74g of protein.
Does collard greens or blueberry have more carbohydrates?
By weight, collard green has 60% fewer carbohydrates than blueberry - collard green has 5.4g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does collard greens or blueberry contain more calcium?
Collard green is a rich source of calcium and it has 37 times more calcium than blueberry - collard green has 232mg of calcium in 100 grams and blueberry has 6mg of calcium.