Collard Greens vs. Napa Cabbage
Nutrition comparison of Collard Greens and Cooked Napa Cabbage
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
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and napa cabbage:
- Collard green has more beta-carotene and lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than collard green.
- Collard green has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Collard green is a great source of potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Napa cabbage has 63% less calories than collard green.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage has 63% less calories than collard green - napa cabbage has 12 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is similar to napa cabbage for protein, carbs and fat. Collard greens has a macronutrient ratio of 31:56:13 and for napa cabbage, 30:59:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Napa Cabbage | |
|---|---|---|
| Protein | 31% | 30% |
| Carbohydrates | 56% | 59% |
| Fat | 13% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage and collard greens contain similar amounts of carbs - napa cabbage has 2.2g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than napa cabbage - collard green has 4g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Collard greens and napa cabbage contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Collard green has 175% more protein than napa cabbage - napa cabbage has 1.1g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both collard greens and napa cabbage are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 10 times more Vitamin C than napa cabbage - napa cabbage has 3.2mg 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 napa cabbage - napa cabbage has 13ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has more Vitamin E than napa cabbage - collard green has 2.3mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Collard green is an excellent source of Vitamin K and it has more Vitamin K than napa cabbage - collard green has 437.1ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Collard green has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both collard greens and napa cabbage contain significant amounts of niacin.
| Collard Greens | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.054 MG | 0.005 MG |
| Riboflavin | 0.13 MG | 0.025 MG |
| Niacin | 0.742 MG | 0.466 MG |
| Pantothenic acid | 0.267 MG | 0.035 MG |
| Vitamin B6 | 0.165 MG | 0.037 MG |
| Folate | 129 UG | 43 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 700% more calcium than napa cabbage - napa cabbage has 29mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Napa cabbage and collard greens contain similar amounts of iron - napa cabbage has 0.74mg 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 145% more potassium than napa cabbage - napa cabbage has 87mg 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, collard green has more beta-carotene and lutein + zeaxanthin than napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than collard green per 100 grams.
| Collard Greens | Napa Cabbage | |
|---|---|---|
| beta-carotene | 2991 UG | 133 UG |
| alpha-carotene | 14 UG | 49 UG |
| lutein + zeaxanthin | 4323 UG | ~ |
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 Napa Cabbage (Cabbage, napa, cooked) .
Collard Greens g
()
|
Daily Values (%) |
Cooked Napa Cabbage 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 % |
|
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 % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 napa cabbage or collard greens contain more calories in 100 grams?Napa cabbage has 60% less calories than collard green - napa cabbage has 12 calories in 100g and collard green has 32 calories.
Is napa cabbage or collard greens better for protein?
Collard green has 180% more protein than napa cabbage - napa cabbage has 1.1g of protein per 100 grams and collard green has 3g of protein.
Does napa cabbage or collard greens have more carbohydrates?
By weight, napa cabbage and collard greens contain similar amounts of carbs - napa cabbage has 2.2g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does napa cabbage or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 700% more calcium than napa cabbage - napa cabbage has 29mg of calcium in 100 grams and collard green has 232mg of calcium.