Collard Greens vs. Tomato
Nutrition comparison of Collard Greens and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and tomato:
- Both collard greens and tomato are high in Vitamin C and potassium.
- Collard green has more beta-carotene and lutein + zeaxanthin than tomato, however, tomato contains more alpha-carotene and lycopene than collard green.
- Collard green has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Collard green is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard greens and tomato contain similar amounts of calories - collard green has 32 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and similar to tomato for fat. Collard greens has a macronutrient ratio of 31:56:13 and for tomato, 17:74:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Tomato | |
|---|---|---|
| Protein | 31% | 17% |
| Carbohydrates | 56% | 74% |
| Fat | 13% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and tomato contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
The carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.
dietary fiber
Collard green is an excellent source of dietary fiber and it has 233% more dietary fiber than tomato - collard green has 4g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Collard greens and tomato contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Collard green has 243% more protein than tomato - collard green has 3g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both collard greens and tomato are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both collard greens and tomato are high in Vitamin C. Collard green has 158% more Vitamin C than tomato - collard green has 35.3mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 498% more Vitamin A than tomato - collard green has 251ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Collard green has 319% more Vitamin E than tomato - collard green has 2.3mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 54 times more Vitamin K than tomato - collard green has 437.1ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both collard greens and tomato contain significant amounts of thiamin and niacin.
| Collard Greens | Tomato | |
|---|---|---|
| Thiamin | 0.054 MG | 0.037 MG |
| Riboflavin | 0.13 MG | 0.019 MG |
| Niacin | 0.742 MG | 0.594 MG |
| Pantothenic acid | 0.267 MG | 0.089 MG |
| Vitamin B6 | 0.165 MG | 0.08 MG |
| Folate | 129 UG | 15 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 22 times more calcium than tomato - collard green has 232mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Collard greens and tomato contain similar amounts of iron - collard green has 0.47mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both collard greens and tomato are high in potassium. Collard green is very similar to collard green for potassium - collard green has 213mg of potassium per 100 grams and tomato has 237mg 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,
| Collard Greens | Tomato | |
|---|---|---|
| luteolin | 0.08 mg | ~ |
| kaempferol | 8.74 mg | 0.09 mg |
| Quercetin | 2.57 mg | 0.58 mg |
| myricetin | ~ | 0.13 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, collard green has more beta-carotene and lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than collard green per 100 grams.
| Collard Greens | Tomato | |
|---|---|---|
| beta-carotene | 2991 UG | 449 UG |
| alpha-carotene | 14 UG | 101 UG |
| lutein + zeaxanthin | 4323 UG | 123 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Collard Greens | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.003 G |
| Total | 0.108 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both collard greens and tomato contain significant amounts of linoleic acid.
| Collard Greens | Tomato | |
|---|---|---|
| linoleic acid | 0.082 G | 0.08 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .
Collard Greens g
()
|
Daily Values (%) |
Tomato g
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| G | 5% | monounsaturated fat | 5% | G | |||
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| G | 5% | trans fat | 5% | G | |||
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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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% | fluoride | 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% |
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5% | zinc | 5% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does collard greens or tomato contain more calories in 100 grams?Collard greens and tomato contain similar amounts of calories - collard green has 32 calories in 100g and tomato has 18 calories.
Is collard greens or tomato better for protein?
Collard green has 240% more protein than tomato - collard green has 3g of protein per 100 grams and tomato has 0.88g of protein.
Does collard greens or tomato have more carbohydrates?
By weight, collard greens and tomato contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and tomato has 3.9g of carbohydrates. the carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in tomato comprise of 70% sugar and 30% dietary fiber.
Does collard greens or tomato contain more calcium?
Collard green is a rich source of calcium and it has 22 times more calcium than tomato - collard green has 232mg of calcium in 100 grams and tomato has 10mg of calcium.
Does collard greens or tomato contain more potassium?
Both collard greens and tomato are high in potassium. Collard green is very similar to collard green for potassium - collard green has 213mg of potassium in 100 grams and tomato has 237mg of potassium.