Collard Greens vs. Scallion
Nutrition comparison of Collard Greens and Scallion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
collard greens
versus
scallion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in collard greens and scallion:
- Both scallion and collard greens are high in Vitamin C, Vitamin K, calcium, dietary fiber and potassium.
- Collard green has more pantothenic acid and Vitamin B6.
- Collard green is an excellent source of Vitamin A.
USDA sources for nutritional information: Collard Greens (Collards, raw) and Scallion (Onions, spring or scallions (includes tops and bulb), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Scallion and collard greens contain similar amounts of calories - scallion has 32 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, collard greens is heavier in protein, lighter in carbs and heavier in fat compared to scallion per calorie. Collard greens has a macronutrient ratio of 31:56:13 and for scallion, 19:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Collard Greens | Scallion | |
|---|---|---|
| Protein | 31% | 19% |
| Carbohydrates | 56% | 76% |
| Fat | 13% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Scallion and collard greens contain similar amounts of carbs - scallion has 7.3g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both scallion and collard greens are high in dietary fiber. Collard green has 54% more dietary fiber than scallion - scallion has 2.6g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Scallion and collard greens contain similar amounts of sugar - scallion has 2.3g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Scallion and collard greens contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Both scallion and collard greens are low in saturated fat - scallion has 0.03g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Both scallion and collard greens are high in Vitamin C. Collard green has 88% more Vitamin C than scallion - scallion has 18.8mg 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 402% more Vitamin A than scallion - scallion has 50ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 311% more Vitamin E than scallion - scallion has 0.55mg of Vitamin E per 100 grams and collard green has 2.3mg of Vitamin E.
Vitamin K
Both scallion and collard greens are high in Vitamin K. Collard green has 111% more Vitamin K than scallion - scallion has 207ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Collard green has more pantothenic acid and Vitamin B6. Both collard greens and scallion contain significant amounts of thiamin, riboflavin, niacin and folate.
| Collard Greens | Scallion | |
|---|---|---|
| Thiamin | 0.054 MG | 0.055 MG |
| Riboflavin | 0.13 MG | 0.08 MG |
| Niacin | 0.742 MG | 0.525 MG |
| Pantothenic acid | 0.267 MG | 0.075 MG |
| Vitamin B6 | 0.165 MG | 0.061 MG |
| Folate | 129 UG | 64 UG |
Minerals
calcium
Both scallion and collard greens are high in calcium. Collard green has 222% more calcium than scallion - scallion has 72mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Scallion has 215% more iron than collard green - scallion has 1.5mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both scallion and collard greens are high in potassium. Scallion has 30% more potassium than collard green - scallion has 276mg 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, collard green has more kaempferol than scallion per 100 grams, however, scallion contains more quercetin than collard green per 100 grams.
| Collard Greens | Scallion | |
|---|---|---|
| luteolin | 0.08 mg | ~ |
| kaempferol | 8.74 mg | 1.36 mg |
| Quercetin | 2.57 mg | 10.68 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,
| Collard Greens | Scallion | |
|---|---|---|
| beta-carotene | 2991 UG | 598 UG |
| alpha-carotene | 14 UG | ~ |
| lutein + zeaxanthin | 4323 UG | 1137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, collard green has more alpha linoleic acid (ALA) than scallion per 100 grams.
| Collard Greens | Scallion | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.004 G |
| Total | 0.108 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, both collard greens and scallion contain significant amounts of linoleic acid.
| Collard Greens | Scallion | |
|---|---|---|
| linoleic acid | 0.082 G | 0.07 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.084 G | 0.07 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 Scallion (Onions, spring or scallions (includes tops and bulb), raw) .
Collard Greens g
()
|
Daily Values (%) |
Scallion 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 % |
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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 % |
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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 % |
|
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 scallion or collard greens contain more calories in 100 grams?Scallion and collard greens contain similar amounts of calories - scallion has 32 calories in 100g and collard green has 32 calories.
Is scallion or collard greens better for protein?
Scallion and collard greens contain similar amounts of protein - scallion has 1.8g of protein per 100 grams and collard green has 3g of protein.
Does scallion or collard greens have more carbohydrates?
By weight, scallion and collard greens contain similar amounts of carbs - scallion has 7.3g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does scallion or collard greens contain more calcium?
Both scallion and collard greens are high in calcium. Collard green has 220% more calcium than scallion - scallion has 72mg of calcium in 100 grams and collard green has 232mg of calcium.
Does scallion or collard greens contain more potassium?
Both scallion and collard greens are high in potassium. Scallion has 30% more potassium than collard green - scallion has 276mg of potassium in 100 grams and collard green has 213mg of potassium.