Brown Rice vs. Collard Greens
Nutrition comparison of Cooked Brown Rice and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and collard greens:
- Brown rice has more thiamin and niacin, however, collard green contains more folate.
- Collard green has 3.7 times less carbohydrates than brown rice.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and collard green has 74% less calories than brown rice - brown rice has 123 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, brown rice is much lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Collard Greens | |
|---|---|---|
| Protein | 9% | 31% |
| Carbohydrates | 84% | 56% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 3.7 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 150% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Brown rice and collard greens contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Brown rice and collard greens contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both brown rice and collard greens are low in saturated fat - brown rice has 0.26g 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 more Vitamin C than brown rice - collard green has 35.3mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than brown rice - collard green has 251ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Collard green has 12 times more Vitamin E than brown rice - brown rice has 0.17mg 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 brown rice - brown rice has 0.2ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, collard green contains more folate. Both brown rice and collard greens contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Collard Greens | |
|---|---|---|
| Thiamin | 0.178 MG | 0.054 MG |
| Riboflavin | 0.069 MG | 0.13 MG |
| Niacin | 2.561 MG | 0.742 MG |
| Pantothenic acid | 0.38 MG | 0.267 MG |
| Vitamin B6 | 0.123 MG | 0.165 MG |
| Folate | 9 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 76 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Brown rice and collard greens contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Collard green is a great source of potassium and it has 148% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and collard green has 213mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.108 G |
| Total | 0.011 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than collard green per 100 grams.
| Brown Rice | Collard Greens | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.355 G | 0.082 G |
| Total | 0.355 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Collard Greens (Collards, raw) .
Cooked Brown Rice 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 brown rice or collard greens contain more calories in 100 grams?Brown rice is high in calories and collard green has 70% less calories than brown rice - brown rice has 123 calories in 100g and collard green has 32 calories.
Is brown rice or collard greens better for protein?
Brown rice and collard greens contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and collard green has 3g of protein.
Does brown rice or collard greens have more carbohydrates?
By weight, collard green has 3.7 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does brown rice or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 76 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and collard green has 232mg of calcium.