Collards, raw vs Kale, raw
Original comparison by NutriVerdict
Bottom line: Collards, raw and Kale, raw score the same on nutrient density, 99 of 100.
Collards and kale both score 99 of 100 for nutrient density. Collards carry markedly less sodium (17 mg vs 53 mg per 100 g) and less fat (0.61 g vs 1.49 g), while offering slightly more protein (3.02 g vs 2.92 g). Kale has marginally more fiber (4.1 g vs 4 g) and more calories (35 vs 32).
Choose collards when lower sodium and lower fat matter, since the gap on both is sizable for otherwise similar greens. Choose kale if a small fiber edge or its common use raw in salads suits the meal better. The scores are effectively tied, so this comes down to preparation and the sodium difference.
Head to head, per 100 g
| Metric | Collards, raw | Kale, raw |
|---|---|---|
| Nutrient Density Score | 99 | 99 |
| Calories | 32 kcal | 35 kcal |
| Protein | 3 g | 2.9 g |
| Carbohydrate | 5.4 g | 4.4 g |
| Dietary fiber | 4 g | 4.1 g |
| Sugars | 0.5 g | 1 g |
| Total fat | 0.6 g | 1.5 g |
| Saturated fat | 0.1 g | 0.2 g |
| Sodium | 17 mg | 53 mg |
| Potassium | 213 mg | 348 mg |
| Calcium | 232 mg | 254 mg |
| Iron | 0.5 mg | 1.6 mg |
| Magnesium | 27 mg | 33 mg |
| Vitamin C | 35 mg | 93 mg |
| Vitamin A | 251 ug | 241 ug |
| Vitamin E | 2.3 mg | 0.7 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Which has more protein, Collards, raw or Kale, raw?
Collards, raw has more protein, 3 g per 100 g to 2.9 g.
Which has fewer calories?
Collards, raw is lower in calories, 32 kcal per 100 g to 35 kcal.
Which has more fiber?
Kale, raw has more dietary fiber, 4.1 g per 100 g to 4 g.