Greek Yogurt vs. Collard Greens
Nutrition comparison of Greek Yogurt and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and collard greens:
- Both collard greens and greek yogurt are high in calcium.
- Collard green has 21.3 times less saturated fat than greek yogurt.
- Collard green has 56% less calories than greek yogurt.
- Collard green has more niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
- Greek yogurt is a great source of protein.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard green has 56% less calories than greek yogurt - collard green has 32 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to collard greens per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Collard Greens | |
|---|---|---|
| Protein | 55% | 31% |
| Carbohydrates | 22% | 56% |
| Fat | 24% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and greek yogurt contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - collard green has 4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Collard greens and greek yogurt contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 229% more protein than collard green - collard green has 3g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Collard green has 21.3 times less saturated fat than greek yogurt - collard green has 0.06g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and collard greens are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and collard green does not contain significant amounts.
cholesterol
Collard green has less cholesterol than greek yogurt - greek yogurt has 10mg 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 43 times more Vitamin C than greek yogurt - collard green has 35.3mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 179% more Vitamin A than greek yogurt - collard green has 251ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Collard green has 55 times more Vitamin E than greek yogurt - collard green has 2.3mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 2184 times more Vitamin K than greek yogurt - collard green has 437.1ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Collard green has more niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both greek yogurt and collard greens contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Greek Yogurt | Collard Greens | |
|---|---|---|
| Thiamin | 0.044 MG | 0.054 MG |
| Riboflavin | 0.233 MG | 0.13 MG |
| Niacin | 0.197 MG | 0.742 MG |
| Pantothenic acid | 0.47 MG | 0.267 MG |
| Vitamin B6 | 0.055 MG | 0.165 MG |
| Folate | 12 UG | 129 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both collard greens and greek yogurt are high in calcium. Collard green has 102% more calcium than greek yogurt - collard green has 232mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Collard green has 10 times more iron than greek yogurt - collard green has 0.47mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Collard green is a great source of potassium and it has 51% more potassium than greek yogurt - collard green has 213mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Antioxidants and Phytonutrients
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,
| Greek Yogurt | Collard Greens | |
|---|---|---|
| beta-carotene | 6 UG | 2991 UG |
| lutein + zeaxanthin | 1 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 greek yogurt per 100 grams.
| Greek Yogurt | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.108 G |
| Total | 0.007 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and collard greens contain significant amounts of linoleic acid.
| Greek Yogurt | Collard Greens | |
|---|---|---|
| other omega 6 | 0.002 G | 0.002 G |
| linoleic acid | 0.065 G | 0.082 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Collard Greens (Collards, raw) .
Greek Yogurt 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 % |
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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 % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
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 greek yogurt contain more calories in 100 grams?Collard green has 60% less calories than greek yogurt - collard green has 32 calories in 100g and greek yogurt has 73 calories.
Is collard greens or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 230% more protein than collard green - collard green has 3g of protein per 100 grams and greek yogurt has 10g of protein.
Does collard greens or greek yogurt have more carbohydrates?
By weight, collard greens and greek yogurt contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and greek yogurt has 3.9g of carbohydrates. the carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in greek yogurt comprise of 100% sugar.
Does collard greens or greek yogurt contain more calcium?
Both collard greens and greek yogurt are high in calcium. Collard green has 100% more calcium than greek yogurt - collard green has 232mg of calcium in 100 grams and greek yogurt has 115mg of calcium.