Lentils vs. Collard Greens
Nutrition comparison of Cooked Lentils and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and collard greens:
- Both collard greens and lentils are high in dietary fiber and potassium.
- Collard green has 73% less carbohydrates than lentil.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Lentil has more thiamin and pantothenic acid.
- Lentil is a great source of protein.
- Lentil is an excellent source of iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and collard green has 72% less calories than lentil - collard green has 32 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in carbs, lighter in fat and similar to collard greens for protein. Lentils has a macronutrient ratio of 30:67:3 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Collard Greens | |
|---|---|---|
| Protein | 30% | 31% |
| Carbohydrates | 67% | 56% |
| Fat | 3% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 73% less carbohydrates than lentil - collard green has 5.4g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both collard greens and lentils are high in dietary fiber. Lentil has 98% more dietary fiber than collard green - collard green has 4g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Collard greens and lentils contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 199% more protein than collard green - collard green has 3g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both collard greens and lentils are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 22 times more Vitamin C than lentil - collard green has 35.3mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Collard green is an excellent source of Vitamin A and it has more Vitamin A than lentil - collard green has 251ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Collard green has 19 times more Vitamin E than lentil - collard green has 2.3mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 256 times more Vitamin K than lentil - collard green has 437.1ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin and pantothenic acid. Both lentils and collard greens contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Lentils | Collard Greens | |
|---|---|---|
| Thiamin | 0.169 MG | 0.054 MG |
| Riboflavin | 0.073 MG | 0.13 MG |
| Niacin | 1.06 MG | 0.742 MG |
| Pantothenic acid | 0.638 MG | 0.267 MG |
| Vitamin B6 | 0.178 MG | 0.165 MG |
| Folate | 181 UG | 129 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 11 times more calcium than lentil - collard green has 232mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 609% more iron than collard green - collard green has 0.47mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both collard greens and lentils are high in potassium. Lentil has 73% more potassium than collard green - collard green has 213mg of potassium per 100 grams and lentil has 369mg 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,
| Lentils | Collard Greens | |
|---|---|---|
| beta-carotene | 5 UG | 2991 UG |
| alpha-carotene | ~ | 14 UG |
| lutein + zeaxanthin | ~ | 4323 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.108 G |
| Total | 0.037 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and collard greens contain significant amounts of linoleic acid.
| Lentils | Collard Greens | |
|---|---|---|
| linoleic acid | 0.137 G | 0.082 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Collard Greens (Collards, raw) .
Cooked Lentils 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 % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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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 % |
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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 % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 lentils contain more calories in 100 grams?Lentil is high in calories and collard green has 70% less calories than lentil - collard green has 32 calories in 100g and lentil has 116 calories.
Is collard greens or lentils better for protein?
Lentil is a great source of protein and it has 200% more protein than collard green - collard green has 3g of protein per 100 grams and lentil has 9g of protein.
Does collard greens or lentils have more carbohydrates?
By weight, collard green has 70% fewer carbohydrates than lentil - collard green has 5.4g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does collard greens or lentils contain more calcium?
Collard green is a rich source of calcium and it has 11 times more calcium than lentil - collard green has 232mg of calcium in 100 grams and lentil has 19mg of calcium.
Does collard greens or lentils contain more iron?
Lentil is an abundant source of iron and it has 610% more iron than collard green - collard green has 0.47mg of iron in 100 grams and lentil has 3.3mg of iron.
Does collard greens or lentils contain more potassium?
Both collard greens and lentils are high in potassium. Lentil has 70% more potassium than collard green - collard green has 213mg of potassium in 100 grams and lentil has 369mg of potassium.