Walnut vs. Collard Greens
Nutrition comparison of Walnut and Collard Greens
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
collard greens
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and collard greens:
- Both walnut and collard greens are high in calcium, dietary fiber and potassium.
- Collard green has 60% less carbohydrates than walnut.
- Collard green is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Walnut has more thiamin, pantothenic acid and Vitamin B6.
- Walnut is a great source of iron.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Collard Greens (Collards, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Walnut is high in calories and collard green has 95% less calories than walnut - walnut has 654 calories per 100 grams and collard green has 32 calories.
For macronutrient ratios, walnut is much lighter in protein, much lighter in carbs and much heavier in fat compared to collard greens per calorie. Walnut has a macronutrient ratio of 9:8:84 and for collard greens, 31:56:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Collard Greens | |
|---|---|---|
| Protein | 9% | 31% |
| Carbohydrates | 8% | 56% |
| Fat | 84% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Collard green has 60% less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and collard green has 5.4g of carbohydrates.
dietary fiber
Both walnut and collard greens are high in dietary fiber. Walnut has 68% more dietary fiber than collard green - walnut has 6.7g of dietary fiber per 100 grams and collard green has 4g of dietary fiber.
sugar
Walnut and collard greens contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and collard green has 0.46g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 404% more protein than collard green - walnut has 15.2g of protein per 100 grams and collard green has 3g of protein.
Fat
saturated fat
Walnut is high in saturated fat and collard green has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and collard green has 0.06g of saturated fat.
Vitamins
Vitamin C
Collard green is an excellent source of Vitamin C and it has 26 times more Vitamin C than walnut - walnut has 1.3mg 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 250 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and collard green has 251ug of Vitamin A.
Vitamin E
Collard green has 223% more Vitamin E than walnut - walnut has 0.7mg 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 160 times more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and collard green has 437.1ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, pantothenic acid and Vitamin B6. Both walnut and collard greens contain significant amounts of riboflavin, niacin and folate.
| Walnut | Collard Greens | |
|---|---|---|
| Thiamin | 0.341 MG | 0.054 MG |
| Riboflavin | 0.15 MG | 0.13 MG |
| Niacin | 1.125 MG | 0.742 MG |
| Pantothenic acid | 0.57 MG | 0.267 MG |
| Vitamin B6 | 0.537 MG | 0.165 MG |
| Folate | 98 UG | 129 UG |
Minerals
calcium
Both walnut and collard greens are high in calcium. Collard green has 137% more calcium than walnut - walnut has 98mg of calcium per 100 grams and collard green has 232mg of calcium.
iron
Walnut is a great source of iron and it has 519% more iron than collard green - walnut has 2.9mg of iron per 100 grams and collard green has 0.47mg of iron.
potassium
Both walnut and collard greens are high in potassium. Walnut has 107% more potassium than collard green - walnut has 441mg 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,
| Walnut | Collard Greens | |
|---|---|---|
| beta-carotene | 12 UG | 2991 UG |
| lutein + zeaxanthin | 9 UG | 4323 UG |
| alpha-carotene | ~ | 14 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than collard green per 100 grams.
| Walnut | Collard Greens | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.108 G |
| Total | 9.08 G | 0.108 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than collard green per 100 grams.
| Walnut | Collard Greens | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 38.093 G | 0.082 G |
| Total | 38.093 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: Walnut (Nuts, walnuts, english) and Collard Greens (Collards, raw) .
Walnut g
()
|
Daily Values (%) |
Collard Greens g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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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 % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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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 % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or collard greens contain more calories in 100 grams?Walnut is high in calories and collard green has 100% less calories than walnut - walnut has 654 calories in 100g and collard green has 32 calories.
Is walnut or collard greens better for protein?
Walnut is a fantastic source of protein and it has 400% more protein than collard green - walnut has 15.2g of protein per 100 grams and collard green has 3g of protein.
Does walnut or collard greens have more carbohydrates?
By weight, collard green has 60% fewer carbohydrates than walnut - walnut has 13.7g of carbs for 100g and collard green has 5.4g of carbohydrates.
Does walnut or collard greens contain more calcium?
Both walnut and collard greens are high in calcium. Collard green has 140% more calcium than walnut - walnut has 98mg of calcium in 100 grams and collard green has 232mg of calcium.
Does walnut or collard greens contain more potassium?
Both walnut and collard greens are high in potassium. Walnut has 110% more potassium than collard green - walnut has 441mg of potassium in 100 grams and collard green has 213mg of potassium.