Carrots vs. Collard Greens
Nutrition comparison of Carrots and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and collard greens:
- Both carrots and collard greens are high in Vitamin A, dietary fiber and potassium.
- Carrot has more beta-carotene and alpha-carotene than collard green, however, collard green contains more lutein + zeaxanthin than carrot.
- Collard green has 9.3 times less sugar than carrot.
- Collard green has more riboflavin and folate.
- Collard green is an excellent source of Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Carrots (Carrots, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrots and collard greens contain similar amounts of calories - carrot has 41 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, carrots is much lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Carrots has a macronutrient ratio of 9:87:5 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Collard Greens | |
|---|---|---|
| Protein | 9% | 31% |
| Carbohydrates | 87% | 56% |
| Fat | 5% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Carrots and collard greens contain similar amounts of carbs - carrot has 9.6g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in carrots are made of 53% sugar, 31% dietary fiber and 16% starch, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Both carrots and collard greens are high in dietary fiber. Collard green has 43% more dietary fiber than carrot - carrot has 2.8g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard green has 9.3 times less sugar than carrot - carrot has 4.7g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 225% more protein than carrot - carrot has 0.93g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both carrots and collard greens are low in saturated fat - carrot 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 498% more Vitamin C than carrot - carrot has 5.9mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both carrots and collard greens are high in Vitamin A. Carrot has 233% more Vitamin A than collard green - carrot has 835ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 242% more Vitamin E than carrot - carrot has 0.66mg 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 32 times more Vitamin K than carrot - carrot has 13.2ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin and folate. Both carrots and collard greens contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Carrots | Collard Greens | |
|---|---|---|
| Thiamin | 0.066 MG | 0.054 MG |
| Riboflavin | 0.058 MG | 0.13 MG |
| Niacin | 0.983 MG | 0.742 MG |
| Pantothenic acid | 0.273 MG | 0.267 MG |
| Vitamin B6 | 0.138 MG | 0.165 MG |
| Folate | 19 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 603% more calcium than carrot - carrot has 33mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Carrots and collard greens contain similar amounts of iron - carrot has 0.3mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both carrots and collard greens are high in potassium. Carrot has 50% more potassium than collard green - carrot has 320mg 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 carrots and collard greens contain small amounts of luteolin.
| Carrots | Collard Greens | |
|---|---|---|
| luteolin | 0.11 mg | 0.08 mg |
| kaempferol | 0.24 mg | 8.74 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 0.21 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, carrot has more beta-carotene and alpha-carotene than collard green per 100 grams, however, collard green contains more lutein + zeaxanthin than carrot per 100 grams.
| Carrots | Collard Greens | |
|---|---|---|
| beta-carotene | 8285 UG | 2991 UG |
| alpha-carotene | 3477 UG | 14 UG |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Carrots | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.108 G |
| Total | 0.002 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both carrots and collard greens contain significant amounts of linoleic acid.
| Carrots | Collard Greens | |
|---|---|---|
| linoleic acid | 0.1 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.1 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: Carrots (Carrots, raw) and Collard Greens (Collards, raw) .
Carrots g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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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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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% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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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 % |
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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% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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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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5% | manganese | 5% |
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| 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 % |
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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 carrots or collard greens contain more calories in 100 grams?Carrots and collard greens contain similar amounts of calories - carrot has 41 calories in 100g and collard green has 32 calories.
Is carrots or collard greens better for protein?
Collard green has 230% more protein than carrot - carrot has 0.93g of protein per 100 grams and collard green has 3g of protein.
Does carrots or collard greens have more carbohydrates?
By weight, carrots and collard greens contain similar amounts of carbs - carrot has 9.6g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in carrots are made of 50% sugar, 30% dietary fiber and 20% starch, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does carrots or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 600% more calcium than carrot - carrot has 33mg of calcium in 100 grams and collard green has 232mg of calcium.
Does carrots or collard greens contain more potassium?
Both carrots and collard greens are high in potassium. Carrot has 50% more potassium than collard green - carrot has 320mg of potassium in 100 grams and collard green has 213mg of potassium.