Apple vs. Collard Greens
Nutrition comparison of Apple and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and collard greens:
- Both collard greens and apple are high in dietary fiber.
- Collard green has 21.5 times less sugar than apple.
- Collard green has 61% less carbohydrates than apple.
- Collard green has more thiamin, riboflavin, niacin, 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: Apple (Apples, raw, with skin (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
Collard green has 38% less calories than apple - collard green has 32 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Apple has a macronutrient ratio of 2:96:3 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Collard Greens | |
|---|---|---|
| Protein | 2% | 31% |
| Carbohydrates | 96% | 56% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 61% less carbohydrates than apple - collard green has 5.4g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both collard greens and apple are high in dietary fiber. Collard green has 67% more dietary fiber than apple - collard green has 4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Collard green has 21.5 times less sugar than apple - collard green has 0.46g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Collard green has 10 times more protein than apple - collard green has 3g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both collard greens and apple are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 667% more Vitamin C than apple - collard green has 35.3mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 82 times more Vitamin A than apple - collard green has 251ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Collard green has 11 times more Vitamin E than apple - collard green has 2.3mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 197 times more Vitamin K than apple - collard green has 437.1ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Collard green has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Collard Greens | |
|---|---|---|
| Thiamin | 0.017 MG | 0.054 MG |
| Riboflavin | 0.026 MG | 0.13 MG |
| Niacin | 0.091 MG | 0.742 MG |
| Pantothenic acid | 0.061 MG | 0.267 MG |
| Vitamin B6 | 0.041 MG | 0.165 MG |
| Folate | 3 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 37 times more calcium than apple - collard green has 232mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Collard greens and apple contain similar amounts of iron - collard green has 0.47mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Collard green is a great source of potassium and it has 99% more potassium than apple - collard green has 213mg of potassium per 100 grams and apple has 107mg 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 apple and collard greens contain significant amounts of quercetin.
| Apple | Collard Greens | |
|---|---|---|
| luteolin | 0.12 mg | 0.08 mg |
| kaempferol | 0.14 mg | 8.74 mg |
| Quercetin | 4.01 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,
| Apple | Collard Greens | |
|---|---|---|
| beta-carotene | 27 UG | 2991 UG |
| lutein + zeaxanthin | 29 UG | 4323 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 apple per 100 grams.
| Apple | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.108 G |
| Total | 0.009 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both apple and collard greens contain significant amounts of linoleic acid.
| Apple | Collard Greens | |
|---|---|---|
| linoleic acid | 0.043 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Collard Greens (Collards, raw) .
Apple 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% |
|
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 % |
|
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% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 apple contain more calories in 100 grams?Collard green has 40% less calories than apple - collard green has 32 calories in 100g and apple has 52 calories.
Is collard greens or apple better for protein?
Collard green has 10 times more protein than apple - collard green has 3g of protein per 100 grams and apple has 0.26g of protein.
Does collard greens or apple have more carbohydrates?
By weight, collard green has 60% fewer carbohydrates than apple - collard green has 5.4g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does collard greens or apple contain more calcium?
Collard green is a rich source of calcium and it has 37 times more calcium than apple - collard green has 232mg of calcium in 100 grams and apple has 6mg of calcium.