Source(s): collard greens taste spinach: https://tr.im/8TBzr. 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. Vegetables Collard Spinach are known as vegetables that have iron which is very important. They are thinner and more tender, and shrink to a much smaller amount during cooking than collard greens do. They can be eaten raw like swiss chard. Vitamin A is important for healthy eyes, but also plays a role in healthy skin and cells. * Gluten Free Your body relies on vitamin C for infection control, as well as to be an antioxidant that helps neutralize harmful free radicals. You’re ready to start cooking. Both spinach and collard greens supply a healthy dose of vitamin C, but spinach contains almost double. Add mustard seed, and stir until the seeds begin to make a popping noise. One cup of cooked collard greens provides 2,109 IU of vitamin A. Sara Ipatenco has taught writing, health and nutrition. However if you just want to add some cooked greens to a dish, spinach including defrosted frozen spinach is a good collard greens substitute. Spinach is the mildest of these greens. I know you were asking about nutrition, but this is just way too tasty not to tell anybody about. Most leafy greens like spinach and chard are considered high potassium foods. 1.68x more dietary fiber per 100g? 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. Leafy green vegetables deserve a place in your diet because they contain so many essential vitamins and minerals. 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. For a traditional Southern dish, try this Kickin’ Collard Greens recipe — … 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. Collard greens, spinach, lentils, tuna, and eggs are good sources of iron. Fiber helps prevent constipation and may also help lower your cholesterol and prevent heart disease. * Sugar Free Calcium also plays a role in the function of your hormones, nerves and muscles. This category includes vegetables like mustard greens, kale, bok choi, broccoli and many others. In a large pot or pan, heat the sunflower oil over medium heat for about 7 min. Mustard greens are best when the plants are between five and 12 inches high. She started writing in 2007 and has been published in Teaching Tolerance magazine. Mustard greens have a stronger flavor than collard greens and spinach. One cup of cooked spinach supplies you with 245 mg of calcium. Heat oil in a heavy skillet. Our team periodically reviews articles in order to ensure content quality. * Low Sodium Harvard School of Public Health: Fiber: Start Roughing It! One cup of cooked collard greens provides 2,109 IU of vitamin A. 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! 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 provide nearly twice the amount of calcium as spinach and are high in potassium and magnesium, too. Collard greens are a fantastic substitute for Swiss chard. Collard greens: Collard greens are a staple of Southern American cooking. Spinach has even more vitamin A and magnesium, but less fibre and calcium. * Low Fat Spinach is a vitamin A powerhouse and contains significantly more vitamin A than collard greens. 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. 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 has 18 percent more calcium per serving of kale and double the amount of protein and iron. They taste great together and it adds a bit of variety to your greens! A Short Guide to Raising Collard Greens. Wow what a great idea! 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. * High grain 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. Discussion of Healthy Food - nutrition news and research, food types and how they affect you. They are both quite healthy! 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