Soybean Oil vs. Collard Greens
Nutrition comparison of Soybean Oil and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and collard greens:
- Both collard greens and soybean oil are high in Vitamin K.
- Collard green has more thiamin, 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, calcium and dietary fiber.
- Soybean oil is a great source of Vitamin E.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Soybean oil is high in calories and collard green has 96% less calories than soybean oil - collard green has 32 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Collard Greens | |
|---|---|---|
| Protein | ~ | 31% |
| Carbohydrates | ~ | 56% |
| Fat | 100% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has less carbohydrates than collard green - collard green has 5.4g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - collard green has 4g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Collard greens and soybean oil contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Collard green has more protein than soybean oil - collard green has 3g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and collard green has 100% less saturated fat than soybean oil - collard green has 0.06g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and collard greens are low in trans fat - soybean oil has 0.68g of trans fat 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 more Vitamin C than soybean oil - collard green has 35.3mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than soybean oil - collard green has 251ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 262% more Vitamin E than collard green - collard green has 2.3mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Both collard greens and soybean oil are high in Vitamin K. Collard green has 138% more Vitamin K than soybean oil - collard green has 437.1ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Collard green has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Collard Greens | |
|---|---|---|
| Thiamin | ~ | 0.054 MG |
| Riboflavin | ~ | 0.13 MG |
| Niacin | ~ | 0.742 MG |
| Pantothenic acid | ~ | 0.267 MG |
| Vitamin B6 | ~ | 0.165 MG |
| Folate | ~ | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has more calcium than soybean oil - collard green has 232mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Collard green has 22 times more iron than soybean oil - collard green has 0.47mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Collard green is a great source of potassium and it has more potassium than soybean oil - collard green has 213mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than collard green per 100 grams.
| Soybean Oil | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.108 G |
| Total | 7.034 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than collard green per 100 grams.
| Soybean Oil | Collard Greens | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 50.299 G | 0.082 G |
| Total | 50.299 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: Soybean Oil (Oil, vegetable, soybean, refined) and Collard Greens (Collards, raw) .
Soybean Oil g
()
|
Daily Values (%) |
Collard Greens 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 % |
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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 collard greens or soybean oil contain more calories in 100 grams?Soybean oil is high in calories and collard green has 100% less calories than soybean oil - collard green has 32 calories in 100g and soybean oil has 884 calories.
Is collard greens or soybean oil better for protein?
Collard green has more protein than soybean oil - collard green has 3g of protein per 100 grams and soybean oil does not contain significant amounts.
Does collard greens or soybean oil have more carbohydrates?
By weight, soybean oil has fewer carbohydrates than collard green - collard green has 5.4g of carbs for 100g and soybean oil has no carbs..
Does collard greens or soybean oil contain more calcium?
Collard green is a rich source of calcium and it has more calcium than soybean oil - collard green has 232mg of calcium in 100 grams and soybean oil does not contain significant amounts.