Whole Milk vs. Collard Greens
Nutrition comparison of Whole Milk and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and collard greens:
- Both collard greens and whole milk are high in calcium.
- Collard green has 32.9 times less saturated fat than whole milk.
- Collard green has 9.9 times less sugar than whole milk.
- Collard green has more niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and dietary fiber.
- Whole milk has signficantly more Vitamin D than collard green.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard green has 48% less calories than whole milk - collard green has 32 calories per 100 grams and whole milk has 61 calories.
For macronutrient ratios, whole milk is lighter in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Collard Greens | |
|---|---|---|
| Protein | 21% | 31% |
| Carbohydrates | 32% | 56% |
| Fat | 48% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard greens and whole milk contain similar amounts of carbs - collard green has 5.4g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.
The carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in whole milk comprise of 100% sugar.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than whole milk - collard green has 4g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Collard green has 9.9 times less sugar than whole milk - collard green has 0.46g of sugar per 100 grams and whole milk has 5.1g of sugar.
Protein
protein
Collard greens and whole milk contain similar amounts of protein - collard green has 3g of protein per 100 grams and whole milk has 3.2g of protein.
Fat
saturated fat
Collard green has 32.9 times less saturated fat than whole milk - collard green has 0.06g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.
cholesterol
Collard green has less cholesterol than whole milk - whole milk has 10mg of cholesterol 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 whole milk - collard green has 35.3mg of Vitamin C per 100 grams and whole milk does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 446% more Vitamin A than whole milk - collard green has 251ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.
Vitamin D
Whole milk has signficantly more Vitamin D than collard green - whole milk has 51iu of Vitamin D per 100 grams and collard green does not contain significant amounts.
Vitamin E
Collard green has 31 times more Vitamin E than whole milk - collard green has 2.3mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 1456 times more Vitamin K than whole milk - collard green has 437.1ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.
The B Vitamins
Collard green has more niacin, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and collard greens contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Milk | Collard Greens | |
|---|---|---|
| Thiamin | 0.046 MG | 0.054 MG |
| Riboflavin | 0.169 MG | 0.13 MG |
| Niacin | 0.089 MG | 0.742 MG |
| Pantothenic acid | 0.373 MG | 0.267 MG |
| Vitamin B6 | 0.036 MG | 0.165 MG |
| Folate | 5 UG | 129 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both collard greens and whole milk are high in calcium. Collard green has 105% more calcium than whole milk - collard green has 232mg of calcium per 100 grams and whole milk has 113mg of calcium.
iron
Collard green has 14 times more iron than whole milk - collard green has 0.47mg of iron per 100 grams and whole milk has 0.03mg of iron.
potassium
Collard green is a great source of potassium and it has 61% more potassium than whole milk - collard green has 213mg of potassium per 100 grams and whole milk has 132mg 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,
| Whole Milk | Collard Greens | |
|---|---|---|
| beta-carotene | 7 UG | 2991 UG |
| alpha-carotene | ~ | 14 UG |
| lutein + zeaxanthin | ~ | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole milk and collard greens contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.108 G |
| Total | 0.075 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both whole milk and collard greens contain significant amounts of linoleic acid.
| Whole Milk | Collard Greens | |
|---|---|---|
| linoleic acid | 0.12 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Collard Greens (Collards, raw) .
Whole Milk g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 whole milk contain more calories in 100 grams?Collard green has 50% less calories than whole milk - collard green has 32 calories in 100g and whole milk has 61 calories.
Is collard greens or whole milk better for protein?
Collard greens and whole milk contain similar amounts of protein - collard green has 3g of protein per 100 grams and whole milk has 3.2g of protein.
Does collard greens or whole milk have more carbohydrates?
By weight, collard greens and whole milk contain similar amounts of carbs - collard green has 5.4g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in collard greens are made of 90% dietary fiber and 10% sugar, whereas the carbs in whole milk comprise of 100% sugar.
Does collard greens or whole milk contain more calcium?
Both collard greens and whole milk are high in calcium. Collard green has 110% more calcium than whole milk - collard green has 232mg of calcium in 100 grams and whole milk has 113mg of calcium.