Salmon vs. Collard Greens
Nutrition comparison of Salmon and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and collard greens:
- Both collard greens and salmon are high in potassium.
- Collard green is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
- Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, collard green contains more folate.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and collard green has 75% less calories than salmon - collard green has 32 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and heavier in fat compared to collard greens per calorie. Salmon has a macronutrient ratio of 67:0:33 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Collard Greens | |
|---|---|---|
| Protein | 67% | 31% |
| Carbohydrates | ~ | 56% |
| Fat | 33% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than collard green - collard green has 5.4g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Collard green is an excellent source of dietary fiber and it has more dietary fiber than salmon - collard green has 4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Collard greens and salmon contain similar amounts of sugar - collard green has 0.46g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 579% more protein than collard green - collard green has 3g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both collard greens and salmon are low in saturated fat - collard green has 0.06g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and collard greens are low in trans fat - salmon has 0.03g of trans fat per 100 grams and collard green does not contain significant amounts.
cholesterol
Collard green has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and collard green does not contain significant amounts.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has more Vitamin C than salmon - collard green has 35.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Collard green is an excellent source of Vitamin A and it has 617% more Vitamin A than salmon - collard green has 251ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than collard green - salmon has 435iu of Vitamin D per 100 grams and collard green does not contain significant amounts.
Vitamin E
Collard green has 465% more Vitamin E than salmon - collard green has 2.3mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Collard green is an excellent source of Vitamin K and it has 1091 times more Vitamin K than salmon - collard green has 437.1ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Salmon has more niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, collard green contains more folate. Both salmon and collard greens contain significant amounts of thiamin and riboflavin.
| Salmon | Collard Greens | |
|---|---|---|
| Thiamin | 0.08 MG | 0.054 MG |
| Riboflavin | 0.105 MG | 0.13 MG |
| Niacin | 7.995 MG | 0.742 MG |
| Pantothenic acid | 1.03 MG | 0.267 MG |
| Vitamin B6 | 0.611 MG | 0.165 MG |
| Folate | 4 UG | 129 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Collard green is an excellent source of calcium and it has 32 times more calcium than salmon - collard green has 232mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Collard greens and salmon contain similar amounts of iron - collard green has 0.47mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both collard greens and salmon are high in potassium. Salmon has 72% more potassium than collard green - collard green has 213mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than collard green per 100 grams.
| Salmon | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.108 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, both salmon and collard greens contain significant amounts of linoleic acid.
| Salmon | Collard Greens | |
|---|---|---|
| other omega 6 | 0.014 G | 0.002 G |
| linoleic acid | 0.081 G | 0.082 G |
| Total | 0.095 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: Salmon (Fish, salmon, pink, raw) and Collard Greens (Collards, raw) .
Salmon 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 % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
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 % |
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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 salmon contain more calories in 100 grams?Salmon is high in calories and collard green has 80% less calories than salmon - collard green has 32 calories in 100g and salmon has 127 calories.
Is collard greens or salmon better for protein?
Salmon is a fantastic source of protein and it has 580% more protein than collard green - collard green has 3g of protein per 100 grams and salmon has 20.5g of protein.
Does collard greens or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than collard green - collard green has 5.4g of carbs for 100g and salmon has no carbs..
Does collard greens or salmon contain more calcium?
Collard green is a rich source of calcium and it has 32 times more calcium than salmon - collard green has 232mg of calcium in 100 grams and salmon has 7mg of calcium.
Does collard greens or salmon contain more potassium?
Both collard greens and salmon are high in potassium. Salmon has 70% more potassium than collard green - collard green has 213mg of potassium in 100 grams and salmon has 366mg of potassium.