Collards vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, sage, ground is higher in more vitamins & minerals
Calories (kcal)
Collards 32
Spices 315
Protein (g)
Collards 3.02
Spices 10.6
Carbs (g)
Collards 5.42
Spices 60.7
Fat (g)
Collards 0.610
Spices 12.8
Fiber (g)
Collards 4.00
Spices 40.3
Quick answers
Which has more protein?
Spices, sage, ground — 10.6g vs 3.02g per 100g.
Which has fewer calories?
Collards, raw — 32 vs 315 kcal per 100g.
Which is more nutrient-dense?
Spices, sage, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Collards | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 32 kcal | 315 kcal | -90% |
| Macronutrients | |||
| Water | 89.6 g | 7.96 g | +1026% |
| Protein | 3.02 g | 10.6 g | -72% |
| Total lipid (fat) | 0.610 g | 12.8 g | -95% |
| Carbohydrate, by difference | 5.42 g | 60.7 g | -91% |
| Fiber, total dietary | 4.00 g | 40.3 g | -90% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.055 g | 7.03 g | -99% |
| Fatty acids, total monounsaturated | 0.030 g | 1.87 g | -98% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 35.3 mg | 32.4 mg | +9% |
| Thiamin (Vitamin B1) | 0.054 mg | 0.754 mg | -93% |
| Riboflavin (Vitamin B2) | 0.130 mg | 0.336 mg | -61% |
| Niacin (Vitamin B3) | 0.742 mg | 5.72 mg | -87% |
| Pantothenic acid (Vitamin B5) | 0.267 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.165 mg | 2.69 mg | -94% |
| Biotin (Vitamin B7) | 129 ug | 274 ug | -53% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 23.2 mg | 43.6 mg | -47% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 251 ug | 295 ug | -15% |
| Carotene, beta | 2991 ug | 3485 ug | -14% |
| Carotene, alpha | 14.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 2.26 mg | 7.48 mg | -70% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 232 mg | 1652 mg | -86% |
| Iron, Fe | 0.470 mg | 28.1 mg | -98% |
| Magnesium, Mg | 27.0 mg | 428 mg | -94% |
| Phosphorus, P | 25.0 mg | 91.0 mg | -73% |
| Potassium, K | 213 mg | 1070 mg | -80% |
| Sodium, Na | 17.0 mg | 11.0 mg | +55% |
| Zinc, Zn | 0.210 mg | 4.70 mg | -96% |
| Copper, Cu | 0.046 mg | 0.757 mg | -94% |
| Manganese, Mn | 0.658 mg | 3.13 mg | -79% |
| Selenium, Se | 1.30 ug | 3.70 ug | -65% |
| Other Nutrients | |||
| Energy | 133 kj | 1317 kj | -90% |
| Ash | 1.32 g | 7.95 g | -83% |
| Total Sugars | 0.460 g | 1.71 g | -73% |
| Folic acid (Vitamin B9 — synthetic) | 129 ug | 274 ug | -53% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 129 ug | 274 ug | -53% |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 28.0 ug | 109 ug | -74% |
| Vitamin A, IU | 5019 IU | 5900 IU | -15% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 4323 ug | 1895 ug | +128% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 437 ug | 1715 ug | -75% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.710 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.760 g | -100% |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.300 g | -99% |
| SFA 14:0 (Myristic acid) | 0.002 g | 0.720 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.046 g | 3.15 g | -99% |
| SFA 18:0 (Stearic acid) | 0.002 g | 1.25 g | -100% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.120 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.029 g | 1.75 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.201 g | 1.76 g | -89% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.082 g | 0.530 g | -85% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.108 g | 1.23 g | -91% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.002 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Phytosterols | — | 244 mg | |
| Tryptophan (EAA) | 0.031 g | — | |
| Threonine (EAA) | 0.086 g | — | |
| Isoleucine (EAA, BCAA) | 0.100 g | — | |
| Leucine (EAA, BCAA) | 0.151 g | — | |
| Lysine (EAA) | 0.117 g | — | |
| Methionine (EAA) | 0.033 g | — | |
| Cystine (conditionally essential) | 0.025 g | — | |
| Phenylalanine (EAA) | 0.087 g | — | |
| Tyrosine (conditionally essential) | 0.066 g | — | |
| Valine (EAA, BCAA) | 0.120 g | — | |
| Arginine (conditionally essential) | 0.125 g | — | |
| Histidine (EAA) | 0.047 g | — | |
| Alanine | 0.105 g | — | |
| Aspartic acid | 0.187 g | — | |
| Glutamic acid | 0.204 g | — | |
| Glycine (conditionally essential) | 0.094 g | — | |
| Proline (conditionally essential) | 0.105 g | — | |
| Serine | 0.078 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Purines | |||
| Purine, adenine | 11.7 mg | — | |
| Purine, guanine | 13.6 mg | — | |
| Purine, hypoxanthine | 0 mg | — | |
| Purine, uric acid | 0 mg | — | |
| Purine, xanthine | 0.800 mg | — | |
| Purines, total | 26.1 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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