First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Collards | Cabbage |
| Nutrient | collards | cabbage |
| Protein | 16g | 10g |
| Carbohydrate | 38g | 46g |
| Fiber | 24g | 20g |
| Fat | 3g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | collards | cabbage |
| Choline | 36% | 21% |
| Vitamin A | 355% | 6% |
| Vitamin C | 314% | 390% |
| Vitamin E | 126% | 10% |
| Vitamin K | 4257% | 760% |
Collards have significantly more Vitamins A, E, K than cabbage. Cabbage have significantly more Vitamins C than collards. Collards are a good source of Thiamin, Pantothenic Acid, Potassium, Iron. Collards are a great source of Riboflavin, Niacin. Collards are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Vitamin B6, Calcium. Cabbage are a good source of Riboflavin, Pantothenic Acid, Potassium, Magnesium, Phosphorus. Cabbage are a great source of Thiamin, Vitamin B6, Calcium, Iron. Cabbage are an excellent source of Vitamin K, Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | collards | cabbage |
| Vitamin B1 | 36% | 49% |
| Vitamin B2 | 79% | 29% |
| Vitamin B3 | 41% | 16% |
| Vitamin B5 | 36% | 34% |
| Vitamin B6 | 100% | 90% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | collards | cabbage |
| Sodium | 9% | 10% |
| Potasium | 32% | 39% |
| Calcium | 193% | 64% |
| Magnesium | 17% | 27% |
| Phosphorus | 11% | 36% |
| Iron | 21% | 63% |
| Manganese | 80% | 56% |
| Selenium | 19% | 5% |
| Copper | 26% | 15% |
| Zinc | 9% | 15% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
