Oats vs. Collard Greens
Nutrition comparison of Oats and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and collard greens:
- Both oats and collard greens are high in calcium, dietary fiber and potassium.
- Collard green has 21.1 times less saturated fat than oat.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Oat has more thiamin and pantothenic acid, however, collard green contains more folate.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and collard green has 92% less calories than oat - oat has 389 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, oats is lighter in protein, heavier in carbs and similar to collard greens for fat. Oats has a macronutrient ratio of 17:67:16 and for collard greens, 31:55:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Collard Greens | |
|---|---|---|
| Protein | 17% | 31% |
| Carbohydrates | 67% | 55% |
| Fat | 16% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and collard green has 92% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both oats and collard greens are high in dietary fiber. Oat has 165% more dietary fiber than collard green - oat has 10.6g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard greens and oats contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 459% more protein than collard green - oat has 16.9g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Collard green has 21.1 times less saturated fat than oat - oat has 1.2g 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 more Vitamin C than oat - collard green has 35.3mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than oat - collard green has 251ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Collard green has more Vitamin E than oat - collard green has 2.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than oat - collard green has 437.1ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and pantothenic acid, however, collard green contains more folate. Both oats and collard greens contain significant amounts of riboflavin, niacin and Vitamin B6.
| Oats | Collard Greens | |
|---|---|---|
| Thiamin | 0.763 MG | 0.054 MG |
| Riboflavin | 0.139 MG | 0.13 MG |
| Niacin | 0.961 MG | 0.742 MG |
| Pantothenic acid | 1.349 MG | 0.267 MG |
| Vitamin B6 | 0.119 MG | 0.165 MG |
| Folate | 56 UG | 129 UG |
Minerals
calcium
Both oats and collard greens are high in calcium. Collard green has 330% more calcium than oat - oat has 54mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Oat is an excellent source of iron and it has 904% more iron than collard green - oat has 4.7mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both oats and collard greens are high in potassium. Oat has 101% more potassium than collard green - oat has 429mg 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 oats and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Oats | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.108 G |
| Total | 0.111 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than collard green per 100 grams.
| Oats | Collard Greens | |
|---|---|---|
| linoleic acid | 2.424 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 2.424 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 Oats or Collard Greens .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Collard Greens (Collards, raw) .
Oats g
()
|
Daily Values (%) |
Collard Greens 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 % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| 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% |
|
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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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| 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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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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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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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or collard greens contain more calories in 100 grams?Oat is high in calories and collard green has 90% less calories than oat - oat has 389 calories in 100g and collard green has 32 calories.
Is oats or collard greens better for protein?
Oat is a fantastic source of protein and it has 460% more protein than collard green - oat has 16.9g of protein per 100 grams and collard green has 3g of protein.
Does oats or collard greens have more carbohydrates?
By weight, oat is high in carbohydrates and collard green has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does oats or collard greens contain more calcium?
Both oats and collard greens are high in calcium. Collard green has 330% more calcium than oat - oat has 54mg of calcium in 100 grams and collard green has 232mg of calcium.
Does oats or collard greens contain more iron?
Oat is an abundant source of iron and it has 900% more iron than collard green - oat has 4.7mg of iron in 100 grams and collard green has 0.47mg of iron.
Does oats or collard greens contain more potassium?
Both oats and collard greens are high in potassium. Oat has 100% more potassium than collard green - oat has 429mg of potassium in 100 grams and collard green has 213mg of potassium.