Beef vs. Collard Greens
Nutrition comparison of Cooked Beef 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
beef
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and collard greens:
- Both beef and collard greens are high in potassium.
- Beef has more niacin, pantothenic acid and Vitamin B12, however, collard green contains more folate.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and collard green has 88% less calories than beef - beef has 277 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Beef has a macronutrient ratio of 38:0:62 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Collard Greens | |
|---|---|---|
| Protein | 38% | 31% |
| Carbohydrates | ~ | 56% |
| Fat | 62% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than collard green - collard green has 5.4g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than beef - collard green has 4g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Collard greens and beef contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 740% more protein than collard green - beef has 25.4g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Beef is high in saturated fat and collard green has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
trans fat
Collard green has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and collard green does not contain significant amounts.
cholesterol
Collard green has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and collard green does not contain significant amounts.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has more Vitamin C than beef - collard green has 35.3mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 82 times more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin D
Beef and collard greens contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and collard green does not contain significant amounts.
Vitamin E
Collard green has 17 times more Vitamin E than beef - beef has 0.12mg 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 144 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Beef has more niacin, pantothenic acid and Vitamin B12, however, collard green contains more folate. Both beef and collard greens contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Beef | Collard Greens | |
|---|---|---|
| Thiamin | 0.051 MG | 0.054 MG |
| Riboflavin | 0.176 MG | 0.13 MG |
| Niacin | 4.537 MG | 0.742 MG |
| Pantothenic acid | 0.658 MG | 0.267 MG |
| Vitamin B6 | 0.336 MG | 0.165 MG |
| Folate | 11 UG | 129 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Collard green is an excellent source of calcium and it has 563% more calcium than beef - beef has 35mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Beef is a great source of iron and it has 379% more iron than collard green - beef has 2.3mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both beef and collard greens are high in potassium. Beef has 29% more potassium than collard green - beef has 275mg of potassium per 100 grams and collard green has 213mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Beef | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.108 G |
| Total | 0.056 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than collard green per 100 grams.
| Beef | Collard Greens | |
|---|---|---|
| other omega 6 | 0.047 G | 0.002 G |
| linoleic acid | 0.39 G | 0.082 G |
| Total | 0.437 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Collard Greens (Collards, raw) .
Cooked Beef g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
|
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 beef or collard greens contain more calories in 100 grams?Beef is high in calories and collard green has 90% less calories than beef - beef has 277 calories in 100g and collard green has 32 calories.
Is beef or collard greens better for protein?
Beef is a fantastic source of protein and it has 740% more protein than collard green - beef has 25.4g of protein per 100 grams and collard green has 3g of protein.
Does collard greens or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than collard green - collard green has 5.4g of carbs for 100g and beef has no carbs..
Does beef or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 560% more calcium than beef - beef has 35mg of calcium in 100 grams and collard green has 232mg of calcium.
Does beef or collard greens contain more potassium?
Both beef and collard greens are high in potassium. Beef has 30% more potassium than collard green - beef has 275mg of potassium in 100 grams and collard green has 213mg of potassium.