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  6. Amaranth leaves vs. Collard Greens

Amaranth leaves vs. Collard Greens — In-Depth Nutrition Comparison

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A recap on differences between amaranth leaves and collard Greens

  • Amaranth leaves have more vitamin K, vitamin C, folate, manganese, iron, potassium, copper, magnesium, and calcium; however, collard Greens are higher in vitamin A.
  • Amaranth leaves cover your daily vitamin K needs 611% more than collard Greens.
  • Collard Greens contain 5 times less folate than amaranth leaves. Amaranth leaves contain 85µg of folate, while collard Greens contain 16µg.

Food varieties used in this article are Amaranth leaves, raw and Collards, cooked, boiled, drained, without salt.

Infographic

Amaranth leaves vs Collard Greens 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +161.9%
Contains more CalciumCalcium +52.5%
Contains more PotassiumPotassium +422.2%
Contains more IronIron +105.3%
Contains more CopperCopper +217.6%
Contains more ZincZinc +291.3%
Contains more PhosphorusPhosphorus +56.3%
Contains more ManganeseManganese +73.5%
Contains more SeleniumSelenium +80%
Contains less SodiumSodium -25%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 127% 18% 0% 10% 24% 11% 13% 30% 0% 1017% 12% 21%
Contains more Vitamin CVitamin C +137.9%
Contains more Vitamin B2Vitamin B2 +49.1%
Contains more Vitamin B3Vitamin B3 +14.4%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +180.4%
Contains more FolateFolate +431.3%
Contains more Vitamin AVitamin A +160.3%
Contains more Vitamin B1Vitamin B1 +48.1%
Contains more Vitamin B5Vitamin B5 +240.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Collard Greens DV% diff.
Vitamin K 1140µg 406.6µg 611%
Vitamin C 43.3mg 18.2mg 28%
Vitamin A 146µg 380µg 26%
Folate 85µg 16µg 17%
Manganese 0.885mg 0.51mg 16%
Fiber 4g 16%
Iron 2.32mg 1.13mg 15%
Potassium 611mg 117mg 15%
Copper 0.162mg 0.051mg 12%
Magnesium 55mg 21mg 8%
Choline 38.4mg 7%
Calcium 215mg 141mg 7%
Vitamin E 0.88mg 6%
Zinc 0.9mg 0.23mg 6%
Vitamin B6 0.192mg 0.128mg 5%
Vitamin B2 0.158mg 0.106mg 4%
Phosphorus 50mg 32mg 3%
Vitamin B5 0.064mg 0.218mg 3%
Calories 23kcal 33kcal 1%
Vitamin B3 0.658mg 0.575mg 1%
Vitamin B1 0.027mg 0.04mg 1%
Protein 2.46g 2.71g 1%
Selenium 0.9µg 0.5µg 1%
Carbs 4.02g 5.65g 1%
Fats 0.33g 0.72g 1%
Net carbs 4.02g 1.65g N/A
Sugar 0.4g N/A
Sodium 20mg 15mg 0%
Saturated fat 0.091g 0.047g 0%
Monounsaturated fat 0.076g 0.026g 0%
Polyunsaturated fat 0.147g 0.173g 0%
Tryptophan 0.031mg 0.027mg 0%
Threonine 0.099mg 0.074mg 0%
Isoleucine 0.119mg 0.086mg 0%
Leucine 0.195mg 0.13mg 0%
Lysine 0.127mg 0.101mg 0%
Methionine 0.036mg 0.028mg 0%
Phenylalanine 0.133mg 0.075mg 0%
Valine 0.137mg 0.104mg 0%
Histidine 0.052mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
3% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more OtherOther +102.7%
Contains more ProteinProtein +10.2%
Contains more FatsFats +118.2%
Contains more CarbsCarbs +40.5%
~equal in Water ~90.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
19% 11% 70%
Saturated fat: Sat. Fat 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains more Mono. FatMonounsaturated fat +192.3%
Contains less Sat. FatSaturated fat -48.4%
Contains more Poly. FatPolyunsaturated fat +17.7%

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.