Collard Greens vs. Red Bell Pepper
Nutrition comparison of Collard Greens and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and red bell pepper:
- Both red bell pepper and collard greens are high in Vitamin A, Vitamin C, dietary fiber and potassium.
- Collard green has more folate.
- Collard green is an excellent source of Vitamin K and calcium.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper and collard greens contain similar amounts of calories - red bell pepper has 26 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, much lighter in carbs and heavier in fat compared to red bell pepper per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Red Bell Pepper | |
|---|---|---|
| Protein | 31% | 13% |
| Carbohydrates | 56% | 79% |
| Fat | 13% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper and collard greens contain similar amounts of carbs - red bell pepper has 6g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
The carbs in red bell pepper are made of 67% sugar and 33% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
dietary fiber
Both red bell pepper and collard greens are high in dietary fiber. Collard green has 90% more dietary fiber than red bell pepper - red bell pepper has 2.1g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Red bell pepper and collard greens contain similar amounts of sugar - red bell pepper has 4.2g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Collard green has 205% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both red bell pepper and collard greens are low in saturated fat - red bell pepper has 0.06g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both red bell pepper and collard greens are high in Vitamin C. Red bell pepper has 262% more Vitamin C than collard green - red bell pepper has 127.7mg of Vitamin C per 100 grams and collard green has 35.3mg of Vitamin C.
Vitamin A
Both red bell pepper and collard greens are high in Vitamin A. Collard green has 60% more Vitamin A than red bell pepper - red bell pepper has 157ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Red bell pepper and collard greens contain similar amounts of Vitamin E - red bell pepper has 1.6mg 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 88 times more Vitamin K than red bell pepper - red bell pepper has 4.9ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more folate. Both collard greens and red bell pepper contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Collard Greens | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.054 MG | 0.054 MG |
| Riboflavin | 0.13 MG | 0.085 MG |
| Niacin | 0.742 MG | 0.979 MG |
| Pantothenic acid | 0.267 MG | 0.317 MG |
| Vitamin B6 | 0.165 MG | 0.291 MG |
| Folate | 129 UG | 46 UG |
Minerals
calcium
Collard green is an excellent source of calcium and it has 32 times more calcium than red bell pepper - red bell pepper has 7mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Red bell pepper and collard greens contain similar amounts of iron - red bell pepper has 0.43mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both red bell pepper and collard greens are high in potassium. Red bell pepper is very similar to red bell pepper for potassium - red bell pepper has 211mg 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, red bell pepper has more luteolin than collard green per 100 grams, however, collard green contains more kaempferol and quercetin than red bell pepper per 100 grams.
| Collard Greens | Red Bell Pepper | |
|---|---|---|
| luteolin | 0.08 mg | 0.61 mg |
| kaempferol | 8.74 mg | 0.02 mg |
| Quercetin | 2.57 mg | 0.23 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, both collard greens and red bell pepper contain significant amounts of beta-carotene.
| Collard Greens | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 2991 UG | 1624 UG |
| alpha-carotene | 14 UG | 20 UG |
| lutein + zeaxanthin | 4323 UG | 51 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both collard greens and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Collard Greens | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.056 G |
| Total | 0.108 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both collard greens and red bell pepper contain significant amounts of linoleic acid.
| Collard Greens | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.082 G | 0.1 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .
Collard Greens g
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Daily Values (%) |
Red Bell Pepper g
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5% | calories | 5% |
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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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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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5% | calcium | 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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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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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does red bell pepper or collard greens contain more calories in 100 grams?Red bell pepper and collard greens contain similar amounts of calories - red bell pepper has 26 calories in 100g and collard green has 32 calories.
Is red bell pepper or collard greens better for protein?
Collard green has 210% more protein than red bell pepper - red bell pepper has 0.99g of protein per 100 grams and collard green has 3g of protein.
Does red bell pepper or collard greens have more carbohydrates?
By weight, red bell pepper and collard greens contain similar amounts of carbs - red bell pepper has 6g of carbs for 100g and collard green has 5.4g of carbohydrates. the carbs in red bell pepper are made of 70% sugar and 30% dietary fiber, whereas the carbs in collard greens comprise of 90% dietary fiber and 10% sugar.
Does red bell pepper or collard greens contain more calcium?
Collard green is a rich source of calcium and it has 32 times more calcium than red bell pepper - red bell pepper has 7mg of calcium in 100 grams and collard green has 232mg of calcium.
Does red bell pepper or collard greens contain more potassium?
Both red bell pepper and collard greens are high in potassium. Red bell pepper is very similar to red bell pepper for potassium - red bell pepper has 211mg of potassium in 100 grams and collard green has 213mg of potassium.