Kiwi vs. Collard Greens
Nutrition comparison of Kiwi and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and collard greens:
- Both kiwi and collard greens are high in Vitamin C, dietary fiber and potassium.
- Collard green has 18.5 times less sugar than kiwi.
- Collard green has 63% less carbohydrates than kiwi.
- Collard green has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Collard green is an excellent source of Vitamin A, Vitamin K and calcium.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) 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 kiwi - kiwi has 61 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and lighter in fat compared to collard greens per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Collard Greens | |
|---|---|---|
| Protein | 7% | 31% |
| Carbohydrates | 87% | 56% |
| Fat | 7% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 63% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both kiwi and collard greens are high in dietary fiber. Collard green has 33% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Collard green has 18.5 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 165% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both kiwi and collard greens are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both kiwi and collard greens are high in Vitamin C. Kiwi has 163% more Vitamin C than collard green - kiwi has 92.7mg 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 61 times more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Kiwi and collard greens contain similar amounts of Vitamin E - kiwi has 1.5mg 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 985% more Vitamin K than kiwi - kiwi has 40.3ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both kiwi and collard greens contain significant amounts of pantothenic acid.
| Kiwi | Collard Greens | |
|---|---|---|
| Thiamin | 0.027 MG | 0.054 MG |
| Riboflavin | 0.025 MG | 0.13 MG |
| Niacin | 0.341 MG | 0.742 MG |
| Pantothenic acid | 0.183 MG | 0.267 MG |
| Vitamin B6 | 0.063 MG | 0.165 MG |
| Folate | 25 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 582% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Kiwi and collard greens contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both kiwi and collard greens are high in potassium. Kiwi has 46% more potassium than collard green - kiwi has 312mg of potassium per 100 grams and collard green has 213mg 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, kiwi has more luteolin than collard green per 100 grams, however, collard green contains more kaempferol and quercetin than kiwi per 100 grams.
| Kiwi | Collard Greens | |
|---|---|---|
| luteolin | 0.74 mg | 0.08 mg |
| kaempferol | 1.03 mg | 8.74 mg |
| Quercetin | 0.04 mg | 2.57 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,
| Kiwi | Collard Greens | |
|---|---|---|
| beta-carotene | 52 UG | 2991 UG |
| lutein + zeaxanthin | 122 UG | 4323 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.108 G |
| Total | 0.042 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than collard green per 100 grams.
| Kiwi | Collard Greens | |
|---|---|---|
| linoleic acid | 0.246 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Collard Greens (Collards, raw) .
Kiwi 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 % |
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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 % |
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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 % |
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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 % |
|
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 kiwi or collard greens contain more calories in 100 grams?Collard green has 50% less calories than kiwi - kiwi has 61 calories in 100g and collard green has 32 calories.
Is kiwi or collard greens better for protein?
Collard green has 170% more protein than kiwi - kiwi has 1.1g of protein per 100 grams and collard green has 3g of protein.
Does kiwi or collard greens have more carbohydrates?
By weight, collard green has 60% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does kiwi or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 580% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and collard green has 232mg of calcium.
Does kiwi or collard greens contain more potassium?
Both kiwi and collard greens are high in potassium. Kiwi has 50% more potassium than collard green - kiwi has 312mg of potassium in 100 grams and collard green has 213mg of potassium.