Collard greens rank in one of the most nutritious foods of the world, much like kale they are also considered a super food packed full of nutrition and multiple health benefits. If you are unsure which variety of leafy green vegetables to include in your diet, comparing the nutrition of spinach versus collard greens may make that decision easier. Beet greens play as an amazing substitute for Swiss chard. Vitamin C also promotes healthy formation of collagen, a substance required for your bones, teeth, gums and blood vessels. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. Add mustard seed, and stir until the seeds begin to make a popping noise. Collard greens, spinach and onions is a delightful vegan recipe that will make 2-4 servings as a main dish or twice and many servings as a side dish. Copyright © 2020 Leaf Group Ltd., all rights reserved. Got your greens good and clean? One cup of cooked collard greens provides 2,109 IU of vitamin A. Vitamin A is important for healthy eyes, but … Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver. Add a splash of apple cider vinegar and salt to taste. Vitamin A is important for healthy eyes, but also plays a role in healthy skin and cells. Just two cups of collard greens contains 452.2 mg of calcium, nearly 90% of your daily value intake. However if you just want to add some cooked greens to a dish, spinach including defrosted frozen spinach is a good collard greens substitute. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Definitely needs some seasoning/cooking lol. Other benefits includes slowing down aging process, managing diabetes and improving mood. There are plenty of ways to cook and serve collard greens but, in the U.S., they’re commonly sauteed and served on the side of a main dish. Spinach is a vitamin A powerhouse and contains significantly more vitamin A than collard greens. Collard green and spinach are both extremely nutritious vegetables, but there are some differences in their nutrient profiles. Some greens can be eaten raw, but turnip greens are the most bitter of all of the greens. Collard greens, spinach, or kale can make great additions to your daily smoothie. Yes Just boil them in 2 different pots. Chop those collards into edible size pieces (I only remove the ribs if they are bitter or fibrous, I love the crunch when they are fresh!) Heat oil in a heavy skillet. One cup of cooked collard greens provides 2,109 IU of vitamin A. Sara Ipatenco has taught writing, health and nutrition. Fiber helps prevent constipation and may also help lower your cholesterol and prevent heart disease. Wow what a great idea! * Sugar Free Experiences information and questions are most welcome. Actually I would sautee the spinach. Good food, Press J to jump to the feed. You drink milk, but who says you can’t drink your greens? A 1 cup serving of cooked spinach provides significantly more iron than 1 cup of cooked collard greens. Spinach has even more vitamin A and magnesium, but less fibre and calcium. * Low Sodium Both spinach and collard greens supply a healthy dose of vitamin C, but spinach contains almost double. Calcium also plays a role in the function of your hormones, nerves and muscles. Spinach vs Mustard Greens - In-Depth Nutrition Comparison. Both almost contain the same vitamins and benefit bones, immunity, muscles, and nerves. Harvard School of Public Health: Fiber: Start Roughing It! They have a similar nutrient profile, so whichever one you are more likely to eat is healthier. A 1 cup serving of cooked spinach supplies 18,866 IU of vitamin A. As you can see in the chart above, kale does exceed the other greens in vitamins A and C, but Swiss chard has 16 percent more iron than kale. Both are members of the Brassica oleracea species, and both are loaded with nutrients and phytochemicals that have been extensively researched for their potential health benefits. This serving of spinach contains 6.43 mg of iron compared to the less than 1 mg present in the same amount of collard greens. Both spinach and collard greens supply a healthy dose of vitamin C, but spinach contains almost double. Collard greens fall into the category of vegetable known as brassica. She started writing in 2007 and has been published in Teaching Tolerance magazine. Collards are a great source of vitamin A, a good source of vitamin C and calcium, along with fibre, magnesium and vitamin B6. Collard Greens health benefits includes detoxifying the body, supplying needed nutrients, preventing cancer, strengthening bone, supporting digestion, preventing anemia, lowering cholesterol level and supporting hair growth. Collard greens and kale have much more in common than just their green color. The nutritional value of both leafy greens goes a long way towards lowering the risk of … By using our Services or clicking I agree, you agree to our use of cookies. Both collard greens and spinach are low in calories, but high in nutritional value. Mustard spinach, or komatsuma, belongs to the cruciferous family that includes cabbage and broccoli. 0 0. One cup of cooked spinach has 17.6 mg of vitamin C, and 1 cup of cooked collard greens contains 9 mg. Vitamin A is important for healthy eyes, but also plays a role in healthy skin and cells. Therefore, to get its benefits is very important if we consume this vegetable. I know you were asking about nutrition, but this is just way too tasty not to tell anybody about. A 1 cup serving of cooked spinach supplies 18,866 IU of vitamin A. Fiber is another nutrient present in larger doses in spinach than in collard greens. They taste great together and it adds a bit of variety to your greens! 5 years ago. * Gluten Free They are both quite healthy! Fiber is another nutrient present in larger doses in spinach than in collard greens. The same serving size of cooked collard greens contains less calcium, with 74 mg. Mustard greens are much lighter green than collards. Collard Greens Collard Spinach - Collard Greens are prefer on their vitamin A and calcium - Collard Spinach are prefer on thei vitamin A and magnesium - Collard Greens are cabbage group - Collard Spinach are Spinach group - Collard Greens are bitter - Collard Spinach are bland and sweet One cup of cooked collard greens provides 2,109 IU of vitamin A. Compare Spinach to Mustard Greens by vitamins and minerals using the only readable nutrition comparison tool. They are unique b… Really cooks some of the bitterness right out of them and adds a … Mustard greens have a stronger flavor than collard greens and spinach. Baby Spinach … Growing collard greens can be a great cost-saving and interesting hobby or it can be done on larger scales to sell at farmer’s markets. Kale is considered a lower potassium food, but keep in mind the serving size is considered 1/2 cup. I just cooked collard greens for the first time last night (I ate them raw the night before), and damn, they are SO much better cooked lol. 3. Collard greens has 18 percent more calcium per serving of kale and double the amount of protein and iron. Iron is a mineral that enables your body to produce red blood cells, as well as ensure that your entire body has the oxygen it needs to function properly. Collard greens are a fantastic substitute for Swiss chard. Your body relies on vitamin C for infection control, as well as to be an antioxidant that helps neutralize harmful free radicals. Your diet should include at least 20 g of fiber per day, the Harvard School of Public Health reports 5. Collard greens Share on Pinterest Similar to Mr. Popular (kale) in heft and nutrition, collards have a more assertive, slightly bitter flavor and a chewier texture. Collard greens and mustard greens are quite different from one another. * High grain A 1 cup serving of cooked spinach contains 4.2 g of fiber while the same amount of cooked collard greens only contains 0.4 g of fiber. If you have a recipe that calls for collard greens, try instead kale, chard, or spinach. Spinach isn’t great eaten raw though so don’t use it in recipes where the collards are uncooked. While kale has about 14 percent more protein than spinach, spinach is incrementally higher in fiber. For steaming and cooking the greens: Collard greens – 1 bunch/ 2 cups ~ 5-6 large leaves, Spinach – 2 cups, Fenugreek/ fresh methi ~ 1 cup (optional), Garlic – 3-4 cloves, Ginger 1 inch piece, chopped, Half an onion, Green chillies – 2 (optional), Flour – 1 tbsp – corn meal / whole wheat / chickpea, Salt – 1 tsp or to taste, You’re ready to start cooking. Important for strong bones and teeth, calcium is a mineral present in leafy green vegetables, including spinach and collard greens. Collards vs Kale – Nutrition Face-Off Published: February 3, 2019. Add the 3.7g vs 2.2g Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. A 1 cup serving of cooked spinach contains 4.2 g of fiber while the same amount of cooked collard greens only contains 0.4 g of fiber. Adults need to consume 8 mg of iron a day, and women during their reproductive years … If you are missing mustard greens, radish sprouts would be the closest alternative in flavor. Cook up some bacon, chopped into little pieces, drain a little fat, add some garlic. Most leafy greens like spinach and chard are considered high potassium foods. Leafy green vegetables deserve a place in your diet because they contain so many essential vitamins and minerals. Why not both? Our team periodically reviews articles in order to ensure content quality. Adding leafy green vegetables to your daily diet is one way to increase your intake of iron. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Cookies help us deliver our Services. I just cooked collard greens for the first time last night (I ate them raw the night before), and damn, they are SO much better cooked lol. Spinach is the mildest of these greens. They don't cook at the same rate. * Nutrition Both of these vegetable’s taste is pretty similar. A 1 cup serving of cooked spinach provides significantly more iron than 1 cup of cooked collard greens. Adding leafy green vegetables to your daily diet is one way to increase your intake of iron. A 1 cup serving of cooked spinach supplies 18,866 IU of vitamin A. Hahah oh ok. Kale’s got double the calories, but has a far bigger vitamin footprint. * Low Carb Mustard greens are best when the plants are between five and 12 inches high. For the best answers, search on this site https://shorturl.im/avcfV. They are thinner and more tender, and shrink to a much smaller amount during cooking than collard greens do. Turnip greens are best when picked and eaten when the plants are young. * Special Diet recipes * Low Fat Why is Beet Greens better than Spinach? In a large pot or pan, heat the sunflower oil over medium heat for about 7 min. Your body relies on vitamin C for infection control, as well as to be an antioxidant that helps neutralize harmful free radicals. Collard greens also contain vitamin B6 and folic acid, which reduce homocysteine levels. When an equal weight of each green is compared, spinach has more of most minerals, but both greens are good sources of several nutrients. Really cooks some of the bitterness right out of them and adds a super nice texture. Add the fresh collard greens, spinach and water; saute, stirring frequently, until wilted – about 10-15 min depending on desired tenderness. Please check with the appropriate physician regarding health questions and concerns. Vegetables Collard Spinach are known as vegetables that have iron which is very important. For low-oxalate greens, it doesn’t matter cooked or not, since they’re so low regardless. Important for strong bones and teeth, calcium is a mineral present in leafy green vegetables, including spinach and collard greens. If you are using fresh greens, preparation time is about 20 minutes, but if you are using frozen greens the preparation time in only about 5-10 minutes, and cooking time is about 30 minutes. Collard greens, spinach, lentils, tuna, and eggs are good sources of iron. New comments cannot be posted and votes cannot be cast, More posts from the HealthyFood community, Healthy Food and Healthy Cooking They can be eaten raw like swiss chard. This category includes vegetables like mustard greens, kale, bok choi, broccoli and many others. Kale vs Collard Greens It is quite hard to discern the true difference between cooking greens sometimes and Kale and Collard Greens is no exception. Press question mark to learn the rest of the keyboard shortcuts. Collard Greens Vs. Kale – If you are fond of eating greens but are tired of eating the traditional options, you may consider switching to the new-age fame called kale and a contemporary favorite called kale.. Collard Greens Vs. Kale. Other Vegetables and Vegetable Products vs. collard greens (collards, cooked, boiled, drained, without salt) I mean I tried collard greens raw last night like how I usually eat spinach and they were very bitter. then sauté those in there just till they are barely cooked and turn bright green. 1.68x more dietary fiber per 100g? // Leaf Group Lifestyle, National Institutes of Health: Dietary Supplement Fact Sheet: Iron, National Institutes of Health: Dietary Supplement Fact Sheet: Calcium. Add sliced garlic and saute for 5 min stirring frequently. Here are some examples of foods that compare with collard greens (collards, cooked, boiled, drained, without salt). Spinach is a vitamin A powerhouse and contains significantly more vitamin A than collard greens. Harvard School of Public Health: Vitamins, USDA Nutrient Database; Nutrient Data Laboratory, University of Illinois Extension: Watch Your Garden Grow. Spinach and kale offer a similar amount of several nutrients, but there are some differences as well. And the leaves are much more soft and delicate. A Short Guide to Raising Collard Greens. Collard greens are frequently eaten in the Southern U.S. regions, but deserve attention everywhere for their health benefits. These antioxidants help to lower the risk of oxidative stress on your cells, which is cell damage that can occur when your nutrient intake is low and when toxic chemicals and environmental pollutants enter your body. * Raw Food Discussion of Healthy Cooking - Recipes, thoughts, and ideas for healthier cooking! Collard greens provide nearly twice the amount of calcium as spinach and are high in potassium and magnesium, too. Collard greens and mustard greens, as just mentioned, have a very different flavor, so they don’t make a great substitution. Thank you! Anonymous. Collard greens contain 771 micrograms of vitamin A and 34.6 milligrams of vitamin C per 1-cup serving. Which of the two heralded greens is healthier than the other? Collard greens: Collard greens are a staple of Southern American cooking. Steaming spinach reduces oxalate levels 30%, and boiling cuts oxalate levels more than half. Totally changed my mind about collards. Spinach comes from an unrelated family called Amaranthaceae. To view more foods in other food categories, visit the Vitamin K Food Database. 2020 Mar 18 - Collard Spinach is one of the green plants are usually grown for consumption of the leaf. For a traditional Southern dish, try this Kickin’ Collard Greens recipe — … Discussion of Healthy Food - nutrition news and research, food types and how they affect you. I recently bought collard greens just to try them out, and I'm curious if they are healthier than spinach. Oxalates are water soluble, so, for example, blanching collard greens can reduce oxalate levels by up to a third; so those 25 cups at a time can then be 33! One cup of cooked spinach supplies you with 245 mg of calcium. Source(s): collard greens taste spinach: https://tr.im/8TBzr.