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  6. Amaranth leaves vs. Chinese broccoli

Amaranth leaves vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between Amaranth leaves and Chinese broccoli

  • Chinese broccoli has less Vitamin K, Manganese, Iron, Vitamin C, Calcium, Copper, Potassium, Vitamin B6, Magnesium, and Vitamin A RAE.
  • Amaranth leaves' daily need coverage for Vitamin K is 879% more.
  • Amaranth leaves have 4 times more Iron than Chinese broccoli. Amaranth leaves have 2.32mg of Iron, while Chinese broccoli has 0.56mg.

The food varieties used in the comparison are Amaranth leaves, raw and Broccoli, chinese, cooked.

Infographic

Amaranth leaves vs Chinese broccoli 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
8
:
2
Chinese broccoli
Chinese broccoli
Contains more Calcium +115%
Contains more Iron +314.3%
Contains more Magnesium +205.6%
Contains more Phosphorus +22%
Contains more Potassium +134.1%
Contains more Zinc +130.8%
Contains more Copper +165.6%
Contains more Manganese +235.2%
Contains less Sodium -65%
Contains more Selenium +44.4%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +115%
Contains more Iron +314.3%
Contains more Magnesium +205.6%
Contains more Phosphorus +22%
Contains more Potassium +134.1%
Contains more Zinc +130.8%
Contains more Copper +165.6%
Contains more Manganese +235.2%
Contains less Sodium -65%
Contains more Selenium +44.4%

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
Chinese broccoli
Chinese broccoli
Contains more Vitamin A +78.1%
Contains more Vitamin C +53.5%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +174.3%
Contains more Vitamin K +1244.3%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B5 +148.4%
Contains more Folate +16.5%
Equal in Vitamin B2 - 0.146
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%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin A +78.1%
Contains more Vitamin C +53.5%
Contains more Vitamin B3 +50.6%
Contains more Vitamin B6 +174.3%
Contains more Vitamin K +1244.3%
Contains more Vitamin B1 +251.9%
Contains more Vitamin B5 +148.4%
Contains more Folate +16.5%
Equal in Vitamin B2 - 0.146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Chinese broccoli
Chinese broccoli
Contains more Protein +115.8%
Contains more Other +89.9%
Contains more Fats +118.2%
Equal in Carbs - 3.81
Equal in Water - 93.54
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
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +115.8%
Contains more Other +89.9%
Contains more Fats +118.2%
Equal in Carbs - 3.81
Equal in Water - 93.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -17.3%
Contains more Monounsaturated Fat +52%
Contains more Polyunsaturated fat +124.5%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -17.3%
Contains more Monounsaturated Fat +52%
Contains more Polyunsaturated fat +124.5%

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 Chinese broccoli
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Chinese broccoli Opinion
Net carbs 4.02g 1.31g Amaranth leaves
Protein 2.46g 1.14g Amaranth leaves
Fats 0.33g 0.72g Chinese broccoli
Carbs 4.02g 3.81g Amaranth leaves
Calories 23kcal 22kcal Amaranth leaves
Sugar 0.84g Amaranth leaves
Fiber 2.5g Chinese broccoli
Calcium 215mg 100mg Amaranth leaves
Iron 2.32mg 0.56mg Amaranth leaves
Magnesium 55mg 18mg Amaranth leaves
Phosphorus 50mg 41mg Amaranth leaves
Potassium 611mg 261mg Amaranth leaves
Sodium 20mg 7mg Chinese broccoli
Zinc 0.9mg 0.39mg Amaranth leaves
Copper 0.162mg 0.061mg Amaranth leaves
Manganese 0.885mg 0.264mg Amaranth leaves
Selenium 0.9µg 1.3µg Chinese broccoli
Vitamin A 2917IU 1638IU Amaranth leaves
Vitamin A RAE 146µg 82µg Amaranth leaves
Vitamin E 0.48mg Chinese broccoli
Vitamin C 43.3mg 28.2mg Amaranth leaves
Vitamin B1 0.027mg 0.095mg Chinese broccoli
Vitamin B2 0.158mg 0.146mg Amaranth leaves
Vitamin B3 0.658mg 0.437mg Amaranth leaves
Vitamin B5 0.064mg 0.159mg Chinese broccoli
Vitamin B6 0.192mg 0.07mg Amaranth leaves
Folate 85µg 99µg Chinese broccoli
Vitamin K 1140µg 84.8µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g 0.11g Amaranth leaves
Monounsaturated Fat 0.076g 0.05g Amaranth leaves
Polyunsaturated fat 0.147g 0.33g Chinese broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Chinese broccoli
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
48%
Chinese broccoli
Minerals Daily Need Coverage Score
47%
Amaranth leaves
18%
Chinese broccoli

Comparison summary

Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 13mg)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.84g)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.019g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 32)
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 cheaper?
?
The foods are relatively equal in price ($)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.