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  6. Amaranth leaves vs. Cauliflower

Amaranth leaves vs. Cauliflower — In-Depth Nutrition Comparison

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How are Amaranth leaves and Cauliflower different?

  • Amaranth leaves are richer in Vitamin K, Manganese, Iron, Calcium, Vitamin A RAE, Copper, Magnesium, Potassium, and Vitamin B2, while Cauliflower is higher in Vitamin B5.
  • Amaranth leaves covers your daily need of Vitamin K 937% more than Cauliflower.

Amaranth leaves, raw and Cauliflower, raw types were used in this article.

Infographic

Amaranth leaves vs Cauliflower infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Amaranth leaves
Amaranth leaves
10
:
0
Cauliflower
Cauliflower
Contains more Calcium +877.3%
Contains more Iron +452.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +13.6%
Contains more Potassium +104.3%
Contains less Sodium -33.3%
Contains more Zinc +233.3%
Contains more Copper +315.4%
Contains more Manganese +471%
Contains more Selenium +50%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +877.3%
Contains more Iron +452.4%
Contains more Magnesium +266.7%
Contains more Phosphorus +13.6%
Contains more Potassium +104.3%
Contains less Sodium -33.3%
Contains more Zinc +233.3%
Contains more Copper +315.4%
Contains more Manganese +471%
Contains more Selenium +50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Amaranth leaves
Amaranth leaves
6
:
4
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B2 +163.3%
Contains more Vitamin B3 +29.8%
Contains more Folate +49.1%
Contains more Vitamin K +7254.8%
Contains more Vitamin C +11.3%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B5 +942.2%
Equal in Vitamin B6 - 0.184
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +163.3%
Contains more Vitamin B3 +29.8%
Contains more Folate +49.1%
Contains more Vitamin K +7254.8%
Contains more Vitamin C +11.3%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B5 +942.2%
Equal in Vitamin B6 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Cauliflower
Cauliflower
Contains more Protein +28.1%
Contains more Fats +17.9%
Contains more Other +97.4%
Contains more Carbs +23.6%
Equal in Water - 92.07
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +28.1%
Contains more Fats +17.9%
Contains more Other +97.4%
Contains more Carbs +23.6%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
0
Cauliflower
Cauliflower
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +123.5%
Contains more Polyunsaturated fat +374.2%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +123.5%
Contains more Polyunsaturated fat +374.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth leaves Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Cauliflower Opinion
Net carbs 4.02g 2.97g Amaranth leaves
Protein 2.46g 1.92g Amaranth leaves
Fats 0.33g 0.28g Amaranth leaves
Carbs 4.02g 4.97g Cauliflower
Calories 23kcal 25kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g Amaranth leaves
Fiber 2g Cauliflower
Calcium 215mg 22mg Amaranth leaves
Iron 2.32mg 0.42mg Amaranth leaves
Magnesium 55mg 15mg Amaranth leaves
Phosphorus 50mg 44mg Amaranth leaves
Potassium 611mg 299mg Amaranth leaves
Sodium 20mg 30mg Amaranth leaves
Zinc 0.9mg 0.27mg Amaranth leaves
Copper 0.162mg 0.039mg Amaranth leaves
Manganese 0.885mg 0.155mg Amaranth leaves
Selenium 0.9µg 0.6µg Amaranth leaves
Vitamin A 2917IU 0IU Amaranth leaves
Vitamin A RAE 146µg 0µg Amaranth leaves
Vitamin E 0.08mg Cauliflower
Vitamin C 43.3mg 48.2mg Cauliflower
Vitamin B1 0.027mg 0.05mg Cauliflower
Vitamin B2 0.158mg 0.06mg Amaranth leaves
Vitamin B3 0.658mg 0.507mg Amaranth leaves
Vitamin B5 0.064mg 0.667mg Cauliflower
Vitamin B6 0.192mg 0.184mg Amaranth leaves
Folate 85µg 57µg Amaranth leaves
Vitamin K 1140µg 15.5µg Amaranth leaves
Tryptophan 0.031mg 0.02mg Amaranth leaves
Threonine 0.099mg 0.076mg Amaranth leaves
Isoleucine 0.119mg 0.071mg Amaranth leaves
Leucine 0.195mg 0.106mg Amaranth leaves
Lysine 0.127mg 0.217mg Cauliflower
Methionine 0.036mg 0.02mg Amaranth leaves
Phenylalanine 0.133mg 0.065mg Amaranth leaves
Valine 0.137mg 0.125mg Amaranth leaves
Histidine 0.052mg 0.056mg Cauliflower
Saturated Fat 0.091g 0.13g Amaranth leaves
Monounsaturated Fat 0.076g 0.034g Amaranth leaves
Polyunsaturated fat 0.147g 0.031g Amaranth leaves
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
278%
Amaranth leaves
30%
Cauliflower
Minerals Daily Need Coverage Score
47%
Amaranth leaves
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.4)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.