Kale vs Collard Greens: The Differences (A Full Comparison)

Choosing between kale and collard greens can be a matter of taste and nutritional goals. Kale vs collard greens, what’s the difference?

Kale provides more fiber, vitamin C, B vitamins and minerals. Collard greens provides more vitamin A, vitamin K and folate. Kale tastes slightly bitter and earthy while collard greens are milder and cabbage like. Kale has a tougher texture. Kale is better for raw dishes while collard greens is better for longer cooking methods.

This article will examine kale and collard greens tastes, textures, prices, glycemic indexes, health benefits and whether one can substitute for the other. In addition, I’ll include a side-by-side nutrient comparison.

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Cooked collard greens on the left and raw kale on the right. — Cooked collard greens on the left and raw kale on the right

Nutritional Comparison

Kale and collard greens are both nutrient-rich leafy vegetables. Here is a table summarizing their nutrient content per 100 grams:

Nutrient	Kale, raw (100 g)	Collard Greens. raw (100 g)
Calories	35	32
Protein	2.92 g	3.02 g
Fat	1.49 g	0.61 g
Carbohydrates	4.42 g	5.42 g
Dietary Fiber	4.1 g	4.0 g
Sugar	0.80 g	0.46 g
Vitamin A	4,480 IU	5,020 IU
Vitamin C	93.4 mg	35.3 mg
Vitamin K	390 mcg	437 mcg
Vitamin B6	0.15 mg	0.17 mg
Vitamin B9 (Folate)	62 mcg	129 mcg
Vitamin B1 (Thiamin)	0.11 mg	0.05 mg
Vitamin B2 (Riboflavin)	0.35 mg	0.13 mg
Vitamin B3 (Niacin)	1.18 mg	0.74 mg
Vitamin B5 (Pantothenic Acid)	0.37 mg	0.27 mg
Magnesium	33 mg	27 mg
Phosphorus	55 mg	25 mg
Potassium	348 mg	213 mg
Iron	1.60 mg	0.47 mg
Copper	0.05 mg	0.05 mg
Calcium	254 mg	232 mg
Zinc	0.39 mg	0.21 mg

Nutrient comparison between kale and collard greens.

Sources: ¹ ²

Kale has a higher percentage of fiber, vitamin C, thiamin, riboflavin, niacin, B5, magnesium, phosphorus, potassium, iron, calcium and zinc.

Collard greens provide a higher percentage of protein, carbohydrates, vitamin A, vitamin K, B6 and folate.

Vitamins:
Kale is particularly high in vitamins C and B vitamins.
Collard greens are high in amounts of vitamins A, K and folate but provide a good level of vitamin C also.

Minerals:
Kale is a good source of calcium, potassium, phosphorus, magnesium, iron and zinc.
Collard greens offer the same amount of copper.

Fiber:
Both vegetables are high in dietary fiber, aiding digestion and promoting a healthy gut.

Antioxidants:
Kale contains antioxidants such as quercetin and kaempferol.
Collard greens provide phenolic compounds with antioxidant properties.

Protein:
Collard greens have slightly higher protein content than kale, making them a better choice for protein intake.

This comparison highlights that both vegetables offer distinct nutritional benefits.

Health Benefits

Kale and collard greens both offer significant health benefits. These nutrient-dense vegetables are rich in vitamins and antioxidants, contributing positively to overall health.

Nutrient Density

Kale provides high levels of vitamins C, and B vitamins. It is also a good source of calcium, potassium, and iron. A cup of raw kale contains only about 33 calories while providing substantial protein and fiber.

Collard greens also boast impressive nutrient profiles. They are excellent sources of vitamins A and K. Collard greens have calcium which is critical for bone health. A cooked cup delivers over 50% of the daily recommended intake.

Both greens are low in calories and rich in dietary fiber, supporting digestive health. Highlighting their nutrient density helps emphasize their importance in a balanced diet.

Antioxidants

Kale contains a variety of antioxidants, such as beta-carotene, flavonoids, and polyphenols. These compounds help reduce oxidative stress and may lower the risk of chronic diseases.

Notably, quercetin and kaempferol are abundant in kale and contribute to its anti-inflammatory properties.

Collard greens also possess significant antioxidant content. They include carotenoids like lutein and zeaxanthin, which are vital for eye health. The antioxidant profile in collard greens supports immune function and may help protect against some forms of cancer.

Regular consumption of both vegetables can help bolster the body’s defense mechanisms, making them excellent additions to a healthy diet.

Weight Loss

The number of calories per serving matters a whole bunch if weight loss is the goal. Let’s examine how many calories per serving each of the greens contain.

Kale has 35 calories, and collard greens has 32 calories per 100 grams. Collard greens provides 3 less calories making it better for weight loss.

The difference is minimal and choosing one over the other may not make much of a difference. Although when counting calories every little bit may help as the total is calculated for the day.

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Keto or Low-Carb Diets

If you’re considering one of these diets or currently consuming low-carb foods, the number of carbs may make a huge difference in your choice. Therefore, let’s examine which one has more carbohydrates.

Collard greens has 5.42 grams of carbohydrates, and kale has 4.42 per 100 grams. Kale provides fewer carbohydrates per 100 grams making it better for low-carb diets.

The difference isn’t large and choosing one over the other may not matter much. Although when limiting the total daily amount, every gram can make a difference.

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Gluten Free

This goal is an easy one to determine. For people who have celiac disease, whether one food contains gluten will automatically make the decision which to choose.

Some people prefer following a gluten free diet, therefore it’s important also. Let’s answer which one of the two greens is gluten free.

Kale and collard greens are gluten free. Therefore, both foods are good options for a gluten free diet.

Culinary Uses

Kale and collard greens, while often mentioned together, offer unique experiences in terms of culinary applications. These vegetables can be used in a variety of dishes, lending different flavors, textures, and versatility to meals.

Taste and Texture

Kale has a slightly bitter, earthy flavor that can sometimes be peppery. It has curly or flat leaves that are generally more tender than collard greens, especially the younger leaves. Kale can be tough when raw but becomes softer when cooked.

Collard greens have a milder, somewhat cabbage-like taste. They are slightly sweet and versatile. Their smooth, broad leaves are thicker and more fibrous, which makes them hardier in longer cooking processes like boiling or braising.

Taste Poll

I wanted to conduct original research and get the opinion of real people like you. So I reached out to some of my clients, readers and members of food groups and asked, which of the two greens tastes better?

41% said they preferred the taste of kale.
47% said they preferred the taste of collard greens.
12% said it depended on their mood.

Can One Substitute for the Other?

While kale and collard greens can sometimes be used interchangeably, their distinct textures and flavors may affect the dish. Kale’s tender leaves are best suited for raw applications or quick sautéing, while collard greens’ sturdiness shines in longer cooking methods.

In recipes where the greens are cooked until soft, either can be used with minor adjustments. However, in raw dishes, kale is preferable for its more tender texture.

Salads

Kale is often the go-to green for salads, particularly in its baby form, which is more tender and easier to chew. Massaging kale leaves with olive oil and salt helps to soften them and reduce bitterness. It pairs well with strong dressings and toppings like nuts, cheese, and fruit.

Collard greens can also be used in salads. They are usually sliced thinly due to their tough texture. A popular preparation is the collard wrap, where blanched or raw collard leaves are used as a substitute for tortillas, providing a nutritious, gluten-free option.

Soups and Stews

Kale performs well in soups and stews because it holds its shape and texture, even after prolonged cooking. It can be added near the end of cooking to retain some texture or earlier for a softer consistency. Kale is common in Italian soups like Zuppa Toscana.

Collard greens are a staple in hearty Southern dishes. They can stand up to long cooking times, which makes them ideal for slow-cooked stews and beans. The leaves absorb flavors well, contributing to a rich and comforting dish.

Both greens bring unique characteristics and benefits to various culinary applications, making them versatile ingredients in the kitchen.

Cooked collard greens. — Cooked collard greens

Preparation Tips

Rinse Thoroughly
Kale and collard greens often have soil and grit. Rinse under cold water and pat dry with paper towels or use a salad spinner.

Remove Stems
Both greens have tough stems. Fold the leaf in half and slice along the stem to remove it easily.

Chop to Desired Size
For quick cooking, chop leaves into smaller pieces. For larger salads, leave them in bigger chunks.

Blanching for Tenderness
Blanching can help soften the greens. Boil for 2 minutes, then plunge into ice water.

Massaging Kale
Massage kale leaves with a bit of olive oil or lemon juice. This makes them more tender and less bitter.

Season Generously
Both greens benefit from strong seasonings like garlic, red pepper flakes, or vinegar.

Quick Cooking Methods

Sautéing
Heat olive oil in a pan. Add chopped greens and cook for 5-7 minutes, until tender.

Steam
Place greens in a steaming basket over boiling water for about 5 minutes.

Boil
Boil in salted water for 10-15 minutes. Drain well before serving.

Common Pairings
These greens pair well with bacon, ham hocks, onions, and beans.

Dr. Gundry discusses the differences between leafy greens including kale and collard greens.

Storage Guidelines

To keep kale and collard greens fresh, store them correctly.

Place kale in a plastic bag with a paper towel inside. This will help absorb excess moisture. Store it in the crisper drawer of the refrigerator.

Collard greens should also be stored in a plastic bag. They can stay fresh for up to a week if kept in the refrigerator.

Avoid washing the greens before storing, as excess moisture can cause them to spoil faster.

If you’re not planning to use them within a week, consider freezing. Blanch the greens first, then place them in airtight containers or freezer bags.

Using these methods, both kale and collard greens can be kept fresh for an extended period.

Price Comparison

When comparing the prices of kale and collard greens, it’s essential to consider factors like region, organic vs. conventional options, and seasonal availability.

Average Prices per Pound:

Kale: $2.00 – $3.50
Collard Greens: $1.50 – $3.00

Both kale and collard greens are available year-round. Local farmers’ markets often offer competitive pricing.

Organic vs. Conventional:

Organic Kale: $3.00 – $4.50
Organic Collard Greens: $2.50 – $4.00
Conventional Kale: $2.00 – $3.00
Conventional Collard Greens: $1.50 – $2.50

Buying in bulk or through a CSA (Community Supported Agriculture) can reduce costs for both greens.

Frozen vs. Fresh:

Frozen Kale: $1.50 – $3.00 per 16 oz bag
Frozen Collard Greens: $1.50 – $2.50 per 16 oz bag

Frozen options may offer convenience and a longer shelf life, often at lower prices than fresh produce.

Glycemic Index

The Glycemic Index (GI) is a scale measuring how fast a particular food raises the blood sugar in the blood ³. Blood sugar spikes can lead to health complications with the heart, nerves, kidneys and eyes ⁴.

Foods on the GI scale are categorized as:

Low-GI foods: 55 or under
Medium-GI foods: 56-69
High-GI foods: 70 or over

Collard Greens and kale have low glycemic indexes and are considered low GI foods. Either food is a good choice avoiding many blood sugar spikes.