Collard Greens vs. Yellow Corn
Nutrition comparison of Collard Greens and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and yellow corn:
- Both yellow corn and collard greens are high in dietary fiber and potassium.
- Collard green has 67% less calories than yellow corn.
- Collard green has 74% less carbohydrates than yellow corn.
- Collard green has 8.8 times less sugar than yellow corn.
- Collard green has more riboflavin and folate, however, yellow corn contains more niacin and pantothenic acid.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Collard green has 67% less calories than yellow corn - yellow corn has 96 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and similar to yellow corn for fat. Collard greens has a macronutrient ratio of 31:56:13 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Yellow Corn | |
|---|---|---|
| Protein | 31% | 12% |
| Carbohydrates | 56% | 76% |
| Fat | 13% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 74% less carbohydrates than yellow corn - yellow corn has 21g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both yellow corn and collard greens are high in dietary fiber. Collard green has 67% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard green has 8.8 times less sugar than yellow corn - yellow corn has 4.5g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Yellow corn and collard greens contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both yellow corn and collard greens are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 542% more Vitamin C than yellow corn - yellow corn has 5.5mg 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 18 times more Vitamin A than yellow corn - yellow corn has 13ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 24 times more Vitamin E than yellow corn - yellow corn has 0.09mg 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 1091 times more Vitamin K than yellow corn - yellow corn has 0.4ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more riboflavin and folate, however, yellow corn contains more niacin and pantothenic acid. Both collard greens and yellow corn contain significant amounts of thiamin and Vitamin B6.
| Collard Greens | Yellow Corn | |
|---|---|---|
| Thiamin | 0.054 MG | 0.093 MG |
| Riboflavin | 0.13 MG | 0.057 MG |
| Niacin | 0.742 MG | 1.683 MG |
| Pantothenic acid | 0.267 MG | 0.792 MG |
| Vitamin B6 | 0.165 MG | 0.139 MG |
| Folate | 129 UG | 23 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 76 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Yellow corn and collard greens contain similar amounts of iron - yellow corn has 0.45mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both yellow corn and collard greens are high in potassium. Yellow corn is very similar to collard green for potassium - yellow corn has 218mg 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 collard greens and yellow corn contain significant amounts of alpha-carotene.
| Collard Greens | Yellow Corn | |
|---|---|---|
| beta-carotene | 2991 UG | 66 UG |
| alpha-carotene | 14 UG | 23 UG |
| lutein + zeaxanthin | 4323 UG | 906 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Collard Greens | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.018 G |
| Total | 0.108 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than collard green per 100 grams.
| Collard Greens | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.082 G | 0.586 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Collard Greens g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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| 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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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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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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5% | Vitamin B6 | 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% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 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% | copper | 5% |
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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% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does yellow corn or collard greens contain more calories in 100 grams?Collard green has 70% less calories than yellow corn - yellow corn has 96 calories in 100g and collard green has 32 calories.
Is yellow corn or collard greens better for protein?
Yellow corn and collard greens contain similar amounts of protein - yellow corn has 3.4g of protein per 100 grams and collard green has 3g of protein.
Does yellow corn or collard greens have more carbohydrates?
By weight, collard green has 70% fewer carbohydrates than yellow corn - yellow corn has 21g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does yellow corn or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 76 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and collard green has 232mg of calcium.
Does yellow corn or collard greens contain more potassium?
Both yellow corn and collard greens are high in potassium. Yellow corn is very similar to collard green for potassium - yellow corn has 218mg of potassium in 100 grams and collard green has 213mg of potassium.