Cauliflower vs. Collard Greens
Nutrition comparison of Cauliflower and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and collard greens:
- Both cauliflower and collard greens are high in Vitamin C and potassium.
- Collard green has more riboflavin and folate, however, cauliflower contains more pantothenic acid.
- Collard green is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and collard greens contain similar amounts of calories - cauliflower has 25 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, cauliflower is lighter in protein, heavier in carbs and lighter in fat compared to collard greens per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Collard Greens | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | 66% | 56% |
| Fat | 8% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and collard greens contain similar amounts of carbs - cauliflower has 5g 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 100% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Cauliflower and collard greens contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Cauliflower and collard greens contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both cauliflower and collard greens are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and collard greens are high in Vitamin C. Cauliflower has 37% more Vitamin C than collard green - cauliflower has 48.2mg 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 more Vitamin A than cauliflower - collard green has 251ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Collard green has 27 times more Vitamin E than cauliflower - cauliflower has 0.08mg 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 27 times more Vitamin K than cauliflower - cauliflower has 15.5ug 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, however, cauliflower contains more pantothenic acid. Both cauliflower and collard greens contain significant amounts of thiamin, niacin and Vitamin B6.
| Cauliflower | Collard Greens | |
|---|---|---|
| Thiamin | 0.05 MG | 0.054 MG |
| Riboflavin | 0.06 MG | 0.13 MG |
| Niacin | 0.507 MG | 0.742 MG |
| Pantothenic acid | 0.667 MG | 0.267 MG |
| Vitamin B6 | 0.184 MG | 0.165 MG |
| Folate | 57 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 955% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Cauliflower and collard greens contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both cauliflower and collard greens are high in potassium. Cauliflower has 40% more potassium than collard green - cauliflower has 299mg 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 cauliflower and collard greens contain small amounts of luteolin.
| Cauliflower | Collard Greens | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | 0.08 mg |
| kaempferol | 0.36 mg | 8.74 mg |
| Quercetin | 0.54 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,
| Cauliflower | Collard Greens | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 4323 UG |
| beta-carotene | ~ | 2991 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.108 G |
| Total | 0.015 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Collard Greens | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.016 G | 0.082 G |
| Total | 0.016 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: Cauliflower (Cauliflower, raw) and Collard Greens (Collards, raw) .
Cauliflower 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 cauliflower or collard greens contain more calories in 100 grams?Cauliflower and collard greens contain similar amounts of calories - cauliflower has 25 calories in 100g and collard green has 32 calories.
Is cauliflower or collard greens better for protein?
Cauliflower and collard greens contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and collard green has 3g of protein.
Does cauliflower or collard greens have more carbohydrates?
By weight, cauliflower and collard greens contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does cauliflower or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 960% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and collard green has 232mg of calcium.
Does cauliflower or collard greens contain more potassium?
Both cauliflower and collard greens are high in potassium. Cauliflower has 40% more potassium than collard green - cauliflower has 299mg of potassium in 100 grams and collard green has 213mg of potassium.