White Bread vs. Collard Greens
Nutrition comparison of White Bread and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and collard greens:
- Both white bread and collard greens are high in calcium and dietary fiber.
- Collard green has 9.8 times less sugar than white bread.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- White bread has more thiamin and niacin, however, collard green contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and collard green has 87% less calories than white bread - white bread has 238 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and lighter in fat compared to collard greens per calorie. White bread has a macronutrient ratio of 18:74:8 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Collard Greens | |
|---|---|---|
| Protein | 18% | 31% |
| Carbohydrates | 74% | 56% |
| Fat | 8% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and collard green has 88% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both white bread and collard greens are high in dietary fiber. White bread has 130% more dietary fiber than collard green - white bread has 9.2g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard green has 9.8 times less sugar than white bread - white bread has 5g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
White bread is a great source of protein and it has 253% more protein than collard green - white bread has 10.7g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both white bread and collard greens are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
trans fat
Both white bread and collard greens are low in trans fat - white bread has 0.03g 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 white bread - collard green has 35.3mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than white bread - collard green has 251ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
Collard green has 495% more Vitamin E than white bread - white bread has 0.38mg 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 55 times more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
White bread has more thiamin and niacin, however, collard green contains more Vitamin B6. Both white bread and collard greens contain significant amounts of riboflavin, pantothenic acid and folate.
| White Bread | Collard Greens | |
|---|---|---|
| Thiamin | 0.51 MG | 0.054 MG |
| Riboflavin | 0.255 MG | 0.13 MG |
| Niacin | 4.455 MG | 0.742 MG |
| Pantothenic acid | 0.455 MG | 0.267 MG |
| Vitamin B6 | 0.08 MG | 0.165 MG |
| Folate | 127 UG | 129 UG |
Minerals
calcium
Both white bread and collard greens are high in calcium. White bread has 195% more calcium than collard green - white bread has 684mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
White bread is an excellent source of iron and it has 940% more iron than collard green - white bread has 4.9mg 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 68% more potassium than white bread - white bread has 127mg 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,
| White Bread | Collard Greens | |
|---|---|---|
| beta-carotene | 2 UG | 2991 UG |
| lutein + zeaxanthin | 25 UG | 4323 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white bread and collard greens contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.108 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than collard green per 100 grams.
| White Bread | Collard Greens | |
|---|---|---|
| other omega 6 | 0.002 G | 0.002 G |
| linoleic acid | 0.879 G | 0.082 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Collard Greens (Collards, raw) .
White Bread 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 % |
|
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 white bread or collard greens contain more calories in 100 grams?White bread is high in calories and collard green has 90% less calories than white bread - white bread has 238 calories in 100g and collard green has 32 calories.
Is white bread or collard greens better for protein?
White bread is a great source of protein and it has 250% more protein than collard green - white bread has 10.7g of protein per 100 grams and collard green has 3g of protein.
Does white bread or collard greens have more carbohydrates?
By weight, white bread is high in carbohydrates and collard green has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does white bread or collard greens contain more calcium?
Both white bread and collard greens are high in calcium. White bread has 200% more calcium than collard green - white bread has 684mg of calcium in 100 grams and collard green has 232mg of calcium.
Does white bread or collard greens contain more iron?
White bread is an abundant source of iron and it has 940% more iron than collard green - white bread has 4.9mg of iron in 100 grams and collard green has 0.47mg of iron.