Collard Greens vs. Garlic
Nutrition comparison of Collard Greens and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and garlic:
- Both garlic and collard greens are high in Vitamin C, calcium, dietary fiber and potassium.
- Collard green is an excellent source of Vitamin A and Vitamin K.
- Garlic has more thiamin, pantothenic acid and Vitamin B6, however, collard green contains more folate.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and collard green has 79% less calories than garlic - garlic has 149 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Garlic | |
|---|---|---|
| Protein | 31% | 16% |
| Carbohydrates | 56% | 82% |
| Fat | 13% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and collard green has 84% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both garlic and collard greens are high in dietary fiber. Collard green has 90% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Garlic and collard greens contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Garlic has 111% more protein than collard green - garlic has 6.4g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both garlic and collard greens are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both garlic and collard greens are high in Vitamin C. Collard green has 13% more Vitamin C than garlic - garlic has 31.2mg 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 garlic - collard green has 251ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Collard green has 27 times more Vitamin E than garlic - garlic 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 256 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, pantothenic acid and Vitamin B6, however, collard green contains more folate. Both collard greens and garlic contain significant amounts of riboflavin and niacin.
| Collard Greens | Garlic | |
|---|---|---|
| Thiamin | 0.054 MG | 0.2 MG |
| Riboflavin | 0.13 MG | 0.11 MG |
| Niacin | 0.742 MG | 0.7 MG |
| Pantothenic acid | 0.267 MG | 0.596 MG |
| Vitamin B6 | 0.165 MG | 1.235 MG |
| Folate | 129 UG | 3 UG |
Minerals
calcium
Both garlic and collard greens are high in calcium. Collard green has 28% more calcium than garlic - garlic has 181mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Garlic has 262% more iron than collard green - garlic has 1.7mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both garlic and collard greens are high in potassium. Garlic has 88% more potassium than collard green - garlic has 401mg 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, collard green has more kaempferol than garlic per 100 grams, however, garlic contains more myricetin than collard green per 100 grams. Both collard greens and garlic contain significant amounts of quercetin.
| Collard Greens | Garlic | |
|---|---|---|
| luteolin | 0.08 mg | ~ |
| kaempferol | 8.74 mg | 0.26 mg |
| Quercetin | 2.57 mg | 1.74 mg |
| myricetin | ~ | 1.61 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,
| Collard Greens | Garlic | |
|---|---|---|
| beta-carotene | 2991 UG | 5 UG |
| alpha-carotene | 14 UG | ~ |
| lutein + zeaxanthin | 4323 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Collard Greens | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.02 G |
| Total | 0.108 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than collard green per 100 grams.
| Collard Greens | Garlic | |
|---|---|---|
| linoleic acid | 0.082 G | 0.229 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.229 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: Collard Greens (Collards, raw) and Garlic (Garlic, raw) .
Collard Greens g
()
|
Daily Values (%) |
Garlic 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 garlic or collard greens contain more calories in 100 grams?Garlic is high in calories and collard green has 80% less calories than garlic - garlic has 149 calories in 100g and collard green has 32 calories.
Is garlic or collard greens better for protein?
Garlic has 110% more protein than collard green - garlic has 6.4g of protein per 100 grams and collard green has 3g of protein.
Does garlic or collard greens have more carbohydrates?
By weight, garlic is high in carbohydrates and collard green has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does garlic or collard greens contain more calcium?
Both garlic and collard greens are high in calcium. Collard green has 30% more calcium than garlic - garlic has 181mg of calcium in 100 grams and collard green has 232mg of calcium.
Does garlic or collard greens contain more potassium?
Both garlic and collard greens are high in potassium. Garlic has 90% more potassium than collard green - garlic has 401mg of potassium in 100 grams and collard green has 213mg of potassium.