Orange vs. Collard Greens
Nutrition comparison of Orange and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and collard greens:
- Both orange and collard greens are high in Vitamin C, calcium and dietary fiber.
- Collard green has 18.8 times less sugar than orange.
- Collard green has 53% less carbohydrates than orange.
- Collard green has more riboflavin, Vitamin B6 and folate.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A and Vitamin K.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and collard greens contain similar amounts of calories - orange has 46 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Orange has a macronutrient ratio of 6:91:4 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Collard Greens | |
|---|---|---|
| Protein | 6% | 31% |
| Carbohydrates | 91% | 56% |
| Fat | 4% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 53% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Both orange and collard greens are high in dietary fiber. Collard green has 67% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard green has 18.8 times less sugar than orange - orange has 9.1g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 331% more protein than orange - orange has 0.7g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both orange and collard greens are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both orange and collard greens are high in Vitamin C. Orange has 27% more Vitamin C than collard green - orange has 45mg 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 21 times more Vitamin A than orange - orange has 11ug 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 orange - orange 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 more Vitamin K than orange - collard green has 437.1ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Collard green has more riboflavin, Vitamin B6 and folate. Both orange and collard greens contain significant amounts of thiamin, niacin and pantothenic acid.
| Orange | Collard Greens | |
|---|---|---|
| Thiamin | 0.1 MG | 0.054 MG |
| Riboflavin | 0.04 MG | 0.13 MG |
| Niacin | 0.4 MG | 0.742 MG |
| Pantothenic acid | 0.25 MG | 0.267 MG |
| Vitamin B6 | 0.051 MG | 0.165 MG |
| Folate | 17 UG | 129 UG |
Minerals
calcium
Both orange and collard greens are high in calcium. Collard green has 440% more calcium than orange - orange has 43mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Orange and collard greens contain similar amounts of iron - orange has 0.09mg 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 26% more potassium than orange - orange has 169mg of potassium per 100 grams and collard green has 213mg 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, both orange and collard greens contain small amounts of alpha-carotene.
| Orange | Collard Greens | |
|---|---|---|
| beta-carotene | 71 UG | 2991 UG |
| alpha-carotene | 11 UG | 14 UG |
| lutein + zeaxanthin | 129 UG | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.108 G |
| Total | 0.011 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, collard green has more linoleic acid than orange per 100 grams.
| Orange | Collard Greens | |
|---|---|---|
| linoleic acid | 0.031 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Collard Greens (Collards, raw) .
Orange 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% |
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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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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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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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MG % | |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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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 % | |
| 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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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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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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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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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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5% | selenium | 5% |
|
UG % | |
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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 orange or collard greens contain more calories in 100 grams?Orange and collard greens contain similar amounts of calories - orange has 46 calories in 100g and collard green has 32 calories.
Is orange or collard greens better for protein?
Collard green has 330% more protein than orange - orange has 0.7g of protein per 100 grams and collard green has 3g of protein.
Does orange or collard greens have more carbohydrates?
By weight, collard green has 50% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does orange or collard greens contain more calcium?
Both orange and collard greens are high in calcium. Collard green has 440% more calcium than orange - orange has 43mg of calcium in 100 grams and collard green has 232mg of calcium.