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.
Detailed nutritional comparison of beef and collard greens is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Beef src
Image of Collard Greens src

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, 31:55:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beef Collard Greens
Protein 38% 31%
Carbohydrates ~ 55%
Fat 62% 14%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beef or Collard Greens .

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

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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.