Collard Greens vs. Iceberg Lettuce
Nutrition comparison of Collard Greens and Iceberg Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
iceberg lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and iceberg lettuce:
- Collard green has more 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, calcium and dietary fiber.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Iceberg lettuce and collard greens contain similar amounts of calories - iceberg lettuce has 14 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and heavier in fat compared to iceberg lettuce per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for iceberg lettuce, 21:70:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Iceberg Lettuce | |
|---|---|---|
| Protein | 31% | 21% |
| Carbohydrates | 56% | 70% |
| Fat | 13% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Iceberg lettuce and collard greens contain similar amounts of carbs - iceberg lettuce has 3g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in iceberg lettuce are made of 62% sugar and 38% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 233% more dietary fiber than iceberg lettuce - iceberg lettuce has 1.2g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Iceberg lettuce and collard greens contain similar amounts of sugar - iceberg lettuce has 2g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 236% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both iceberg lettuce and collard greens are low in saturated fat - iceberg lettuce has 0.02g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 11 times more Vitamin C than iceberg lettuce - iceberg lettuce has 2.8mg 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 904% more Vitamin A than iceberg lettuce - iceberg lettuce has 25ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 11 times more Vitamin E than iceberg lettuce - iceberg lettuce has 0.18mg 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 17 times more Vitamin K than iceberg lettuce - iceberg lettuce has 24.1ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both collard greens and iceberg lettuce contain significant amounts of thiamin.
| Collard Greens | Iceberg Lettuce | |
|---|---|---|
| Thiamin | 0.054 MG | 0.041 MG |
| Riboflavin | 0.13 MG | 0.025 MG |
| Niacin | 0.742 MG | 0.123 MG |
| Pantothenic acid | 0.267 MG | 0.091 MG |
| Vitamin B6 | 0.165 MG | 0.042 MG |
| Folate | 129 UG | 29 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 11 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Iceberg lettuce and collard greens contain similar amounts of iron - iceberg lettuce has 0.41mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Collard green is a great source of potassium and it has 51% more potassium than iceberg lettuce - iceberg lettuce has 141mg 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, both collard greens and iceberg lettuce contain significant amounts of quercetin.
| Collard Greens | Iceberg Lettuce | |
|---|---|---|
| luteolin | 0.08 mg | 0.03 mg |
| kaempferol | 8.74 mg | 0.15 mg |
| Quercetin | 2.57 mg | 1.42 mg |
| apigenin | ~ | 0.13 mg |
| myricetin | ~ | 0.06 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, both collard greens and iceberg lettuce contain small amounts of alpha-carotene.
| Collard Greens | Iceberg Lettuce | |
|---|---|---|
| beta-carotene | 2991 UG | 299 UG |
| alpha-carotene | 14 UG | 4 UG |
| lutein + zeaxanthin | 4323 UG | 277 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than iceberg lettuce per 100 grams.
| Collard Greens | Iceberg Lettuce | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.052 G |
| Total | 0.108 G | 0.052 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than iceberg lettuce per 100 grams.
| Collard Greens | Iceberg Lettuce | |
|---|---|---|
| linoleic acid | 0.082 G | 0.021 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.021 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 Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) .
Collard Greens g
()
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Daily Values (%) |
Iceberg Lettuce g
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does iceberg lettuce or collard greens contain more calories in 100 grams?Iceberg lettuce and collard greens contain similar amounts of calories - iceberg lettuce has 14 calories in 100g and collard green has 32 calories.
Is iceberg lettuce or collard greens better for protein?
Collard green has 240% more protein than iceberg lettuce - iceberg lettuce has 0.9g of protein per 100 grams and collard green has 3g of protein.
Does iceberg lettuce or collard greens have more carbohydrates?
By weight, iceberg lettuce and collard greens contain similar amounts of carbs - iceberg lettuce has 3g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in iceberg lettuce are made of 60% sugar and 40% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does iceberg lettuce or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 11 times more calcium than iceberg lettuce - iceberg lettuce has 18mg of calcium in 100 grams and collard green has 232mg of calcium.