Broccoli vs. Collard Greens
Nutrition comparison of Broccoli and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and collard greens:
- Both broccoli and collard greens are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Broccoli has more pantothenic acid.
- Collard green is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli and collard greens contain similar amounts of calories - broccoli has 34 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, broccoli is heavier in carbs, lighter in fat and similar to collard greens for protein. Broccoli has a macronutrient ratio of 28:65:7 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Collard Greens | |
|---|---|---|
| Protein | 28% | 31% |
| Carbohydrates | 65% | 56% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and collard greens contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both broccoli and collard greens are high in dietary fiber. Collard green has 54% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Broccoli and collard greens contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Broccoli and collard greens contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both broccoli and collard greens are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both broccoli and collard greens are high in Vitamin C. Broccoli has 153% more Vitamin C than collard green - broccoli has 89.2mg 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 710% more Vitamin A than broccoli - broccoli has 31ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 190% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Both broccoli and collard greens are high in Vitamin K. Collard green has 330% more Vitamin K than broccoli - broccoli has 101.6ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Broccoli has more pantothenic acid. Both broccoli and collard greens contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Broccoli | Collard Greens | |
|---|---|---|
| Thiamin | 0.071 MG | 0.054 MG |
| Riboflavin | 0.117 MG | 0.13 MG |
| Niacin | 0.639 MG | 0.742 MG |
| Pantothenic acid | 0.573 MG | 0.267 MG |
| Vitamin B6 | 0.175 MG | 0.165 MG |
| Folate | 63 UG | 129 UG |
Minerals
calcium
Both broccoli and collard greens are high in calcium. Collard green has 394% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Broccoli and collard greens contain similar amounts of iron - broccoli has 0.73mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both broccoli and collard greens are high in potassium. Broccoli has 48% more potassium than collard green - broccoli has 316mg 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 broccoli and collard greens contain significant amounts of kaempferol and quercetin.
| Broccoli | Collard Greens | |
|---|---|---|
| luteolin | 0.8 mg | 0.08 mg |
| kaempferol | 7.84 mg | 8.74 mg |
| myricetin | 0.06 mg | ~ |
| Quercetin | 3.26 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, both broccoli and collard greens contain significant amounts of alpha-carotene.
| Broccoli | Collard Greens | |
|---|---|---|
| beta-carotene | 361 UG | 2991 UG |
| alpha-carotene | 25 UG | 14 UG |
| lutein + zeaxanthin | 1403 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.108 G |
| Total | 0.0215 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and collard greens contain significant amounts of linoleic acid.
| Broccoli | Collard Greens | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.049 G | 0.082 G |
| Total | 0.049 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: Broccoli (Broccoli, raw) and Collard Greens (Collards, raw) .
Broccoli g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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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% |
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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% |
|
UG % | |
| 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% |
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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% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does broccoli or collard greens contain more calories in 100 grams?Broccoli and collard greens contain similar amounts of calories - broccoli has 34 calories in 100g and collard green has 32 calories.
Is broccoli or collard greens better for protein?
Broccoli and collard greens contain similar amounts of protein - broccoli has 2.8g of protein per 100 grams and collard green has 3g of protein.
Does broccoli or collard greens have more carbohydrates?
By weight, broccoli and collard greens contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does broccoli or collard greens contain more calcium?
Both broccoli and collard greens are high in calcium. Collard green has 390% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and collard green has 232mg of calcium.
Does broccoli or collard greens contain more potassium?
Both broccoli and collard greens are high in potassium. Broccoli has 50% more potassium than collard green - broccoli has 316mg of potassium in 100 grams and collard green has 213mg of potassium.