Is there a difference between collard greens and spinach?
Fiber is another nutrient present in larger doses in spinach than in collard greens. 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. Your body relies on vitamin C for infection control, as well as to be an antioxidant that helps neutralize harmful free radicals.
Are collard greens good for You?
There is evidence that collard greens and other green vegetables that contain high amounts of chlorophyll can help to block the carcinogenic effects of heterocyclic amines. These substances are generated when grilling foods at a high temperature.
How much vitamin C is in spinach&collard greens?
One cup of cooked spinach has 17.6 mg of vitamin C, and 1 cup of cooked collard greens contains 9 mg. Your body relies on vitamin C for infection control, as well as to be an antioxidant that helps neutralize harmful free radicals.
Is Kale healthier than collard greens?
When compared to other plants, it is lower in specific nutrients—for instance, kale contains less calcium than does spinach, collard greens, and arugula—so again, it is important to rotate different plant leaves through your diet.
What are the healthiest greens you can eat?
Here are 13 of the healthiest leafy green vegetables to include in your diet.Kale. Share on Pinterest. ... Microgreens. Microgreens are immature greens produced from the seeds of vegetables and herbs. ... Collard Greens. ... Spinach. ... Cabbage. ... Beet Greens. ... Watercress. ... Romaine Lettuce.More items...•
What's the healthiest green vegetable?
Spinach1. Spinach. This leafy green tops the chart as one of the most nutrient-dense vegetables. That's because 1 cup (30 grams) of raw spinach provides 16% of the Daily Value (DV) for vitamin A plus 120% of the DV for vitamin K — all for just 7 calories ( 1 ).
Are collard greens a good substitute for spinach?
Collard or turnip greens can also fill in for spinach in hot dishes. Turnip greens contain 14 calories, 2.5 grams fiber, 57% Daily Value for vitamin A, 26% for vitamin C, 8% for vitamin E, 21% for folate, and 10% for calcium per 1/2 cup of cooked greens.
What's the difference between collard greens in spinach?
For a quick recap of significant nutrients and differences in collard greens and spinach: Both spinach and collard greens are high in Vitamin A, Vitamin C, Vitamin K, calcium, dietary fiber and potassium. Collard green has more pantothenic acid. Spinach is a great source of iron.
What is the #1 healthiest vegetable?
Spinach. This green has healthy amounts of vitamins C, A, and K as well as manganese. Working 1.5 cups of green, leafy vegetables into your day may lower your odds of getting type 2 diabetes.
What is the number 1 vegetable to avoid?
Strawberries top the list, followed by spinach. (The full 2019 Dirty Dozen list, ranked from most contaminated to least, include strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.)
Are collard greens healthy?
Collard greens are a good source of vitamin K, which is vital for healthy bones. Consuming enough vitamin K daily helps your body absorb calcium and strengthens the fundamental structure of your bones. As a result, collard greens can help reduce your risk of osteoporosis.
What is a good replacement for spinach?
9 Scrumptious Spinach SubstitutesArugula. Arugula, also known as rocket, can be spicy or mild, depending on the variety you use. ... Butterhead lettuce. If you were planning to use spinach in a fresh salad, you might want to try certain types of lettuce instead. ... Watercress. ... Kale. ... Swiss chard. ... Beet greens. ... Bok choy. ... Mustard greens.More items...•
What is healthier kale or spinach?
The Bottom Line. Kale and spinach are highly nutritious and and associated with several benefits. While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. Both are linked to improved heart health, increased weight loss, and protection against disease.
Does collard greens lower blood sugar?
One cup of boiled collard greens provides nearly 8 grams of fiber. Collard greens also contain an antioxidant known as alpha-lipoic acid. Studies suggest that alpha-lipoic acid (ALA) can lower glucose levels, increase insulin sensitivity, and prevent changes related to oxidative stress in people with diabetes.
Is collard greens in the spinach family?
Greens are any sort of cabbage in which the green leaves do not form a compact head. They are mostly kale, collards, turnip, spinach, and mustard greens. Collard greens are vegetables that are members of the cabbage family, but are also close relatives to kale.
Which is healthier arugula or spinach?
Spinach is the winner in this category, as it contains significantly higher levels of all vitamins except for vitamin B5. These include vitamin A, vitamin C, vitamin E, vitamin K, vitamins B1, B2, B3, B6, and folate. Spinach and arugula are both completely absent in vitamin B12 and vitamin D.
Fact 1: There is Less Calories in Spinach
At first glance, you can see that in spinach is less calories than in collards.
Less protein in spinach
It is aslo easy to see see that in spinach is less protein than in collards.
General values
The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Sugars
The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Minerals
Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
Vitamins
Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.
Amino acids
Cystine is a non-essential amino acid that helps proteins in maintaining their structure. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver.
1. Kale
Kale has developed a reputation for being one of the most healthy plant foods available, with a high level of nutrients in its leaves.
2. Spinach
Spinach was Popeye’s green of choice for good reason—it is substantially higher than the powerhouse kale in calcium, potassium, magnesium, vitamin A, vitamin K, and folate. It also has a mild flavor that makes it easy to pair with a variety of fruits and vegetables or to blend up in smoothies.
3. Swiss Chard
With a rainbow variety of stems, Swiss chard can add color to your plate—and a load of nutrients to boot. While it has a higher level of sodium than other greens (77 mg per cup), it runs close to spinach with the level of nutrients it offers.
4. Romaine
Many people choose romaine lettuce for salads because of its mild taste, fresh crunch, and versatility in recipes. It is not the most nutritionally dense leafy green, but it is high in folate and vitamin A, and can easily be mixed with other greens.
5. Collard Greens
Collard greens are frequently eaten in the Southern U.S. regions, but deserve attention everywhere for their health benefits. Collard greens provide nearly twice the amount of calcium as spinach and are high in potassium and magnesium, too.
6. Arugula
Arugula has a spicy taste that can add flavor to a variety of salads and dishes. Its overall nutritional value is generally lower than other green leafy vegetables, but it contains more calcium than kale, provides a good source of antioxidants and fiber, and combines well with the more nutrient-dense spinach.
7. Iceberg
Iceberg lettuce may be the most popular choice for salads, but with a low vitamin and mineral count, its contribution to your health is low. While it’s not actually bad for you, opt for other lettuce types for your salads to help increase your daily nutrient intake.
Bone health
A low intake of vitamin K can increase the risk of osteoporosis and bone fracture.
Cancer
Studies suggest that people who eat plenty of cruciferous vegetables have a lower risk of developing various types of cancer, including cancer of the upper digestive tract, colorectal, breast cancer, and kidney cancer.
Diabetes and liver function
The 2015-2020 Dietary Guidelines for Americans recommend 22.4 to 28 grams of fiber a day for women, depending on age, and 28 to 33.6 grams a day for men.
Digestion
Collard greens are high in both fiber and water content. These help to prevent constipation, promote regularity, and maintain a healthy digestive tract.
Healthy skin and hair
Collard greens have a high vitamin A content. Vitamin A is necessary for sebum production, and this keeps hair moisturized.
Sleep and mood
Collard greens contain choline, an important neurotransmitter. Choline helps with mood, sleep, muscle movement, learning, and memory functions.
Collard green chips
People who use blood-thinners, such as Coumadin or warfarin, should not suddenly increase or decrease their intake of foods containing vitamin K, as it plays a major role in blood clotting.
