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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 is higher in Vitamin A RAE.
  • Amaranth leaves covers your daily Vitamin K needs 611% more than Collard Greens.
  • Collard Greens contains 5 times less Folate than Amaranth leaves. Amaranth leaves contain 85µg of Folate, while Collard Greens contains 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.
Amaranth leaves
Amaranth leaves
9
:
1
Collard Greens
Collard Greens
Contains more Calcium +52.5%
Contains more Iron +105.3%
Contains more Magnesium +161.9%
Contains more Phosphorus +56.3%
Contains more Potassium +422.2%
Contains more Zinc +291.3%
Contains more Copper +217.6%
Contains more Manganese +73.5%
Contains more Selenium +80%
Contains less Sodium -25%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Collard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 43% 15% 14% 11% 2% 7% 17% 67% 3%
Contains more Calcium +52.5%
Contains more Iron +105.3%
Contains more Magnesium +161.9%
Contains more Phosphorus +56.3%
Contains more Potassium +422.2%
Contains more Zinc +291.3%
Contains more Copper +217.6%
Contains more Manganese +73.5%
Contains more Selenium +80%
Contains less Sodium -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.
Amaranth leaves
Amaranth leaves
6
:
4
Collard Greens
Collard Greens
Contains more Vitamin C +137.9%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B6 +50%
Contains more Folate +431.3%
Contains more Vitamin K +180.4%
Contains more Vitamin A +160.5%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B5 +240.6%
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%
Collard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 456% 18% 0% 61% 10% 25% 11% 14% 30% 12% 0% 1017%
Contains more Vitamin C +137.9%
Contains more Vitamin B2 +49.1%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B6 +50%
Contains more Folate +431.3%
Contains more Vitamin K +180.4%
Contains more Vitamin A +160.5%
Contains more Vitamin B1 +48.1%
Contains more Vitamin B5 +240.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
3
Collard Greens
Collard Greens
Contains more Other +102.7%
Contains more Protein +10.2%
Contains more Fats +118.2%
Contains more Carbs +40.5%
Equal in Water - 90.18
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
Collard Greens
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 Other +102.7%
Contains more Protein +10.2%
Contains more Fats +118.2%
Contains more Carbs +40.5%
Equal in Water - 90.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
1
:
2
Collard Greens
Collard Greens
Contains more Monounsaturated Fat +192.3%
Contains less Saturated Fat -48.4%
Contains more Polyunsaturated fat +17.7%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Collard Greens
19% 11% 70%
Saturated Fat: 0.047 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.173 g
Contains more Monounsaturated Fat +192.3%
Contains less Saturated Fat -48.4%
Contains more Polyunsaturated fat +17.7%

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 Collard Greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Collard Greens Opinion
Net carbs 4.02g 1.65g Amaranth leaves
Protein 2.46g 2.71g Collard Greens
Fats 0.33g 0.72g Collard Greens
Carbs 4.02g 5.65g Collard Greens
Calories 23kcal 33kcal Collard Greens
Sugar 0.4g Amaranth leaves
Fiber 4g Collard Greens
Calcium 215mg 141mg Amaranth leaves
Iron 2.32mg 1.13mg Amaranth leaves
Magnesium 55mg 21mg Amaranth leaves
Phosphorus 50mg 32mg Amaranth leaves
Potassium 611mg 117mg Amaranth leaves
Sodium 20mg 15mg Collard Greens
Zinc 0.9mg 0.23mg Amaranth leaves
Copper 0.162mg 0.051mg Amaranth leaves
Manganese 0.885mg 0.51mg Amaranth leaves
Selenium 0.9µg 0.5µg Amaranth leaves
Vitamin A 2917IU 7600IU Collard Greens
Vitamin A RAE 146µg 380µg Collard Greens
Vitamin E 0.88mg Collard Greens
Vitamin C 43.3mg 18.2mg Amaranth leaves
Vitamin B1 0.027mg 0.04mg Collard Greens
Vitamin B2 0.158mg 0.106mg Amaranth leaves
Vitamin B3 0.658mg 0.575mg Amaranth leaves
Vitamin B5 0.064mg 0.218mg Collard Greens
Vitamin B6 0.192mg 0.128mg Amaranth leaves
Folate 85µg 16µg Amaranth leaves
Vitamin K 1140µg 406.6µg Amaranth leaves
Tryptophan 0.031mg 0.027mg Amaranth leaves
Threonine 0.099mg 0.074mg Amaranth leaves
Isoleucine 0.119mg 0.086mg Amaranth leaves
Leucine 0.195mg 0.13mg Amaranth leaves
Lysine 0.127mg 0.101mg Amaranth leaves
Methionine 0.036mg 0.028mg Amaranth leaves
Phenylalanine 0.133mg 0.075mg Amaranth leaves
Valine 0.137mg 0.104mg Amaranth leaves
Histidine 0.052mg 0.04mg Amaranth leaves
Saturated Fat 0.091g 0.047g Collard Greens
Monounsaturated Fat 0.076g 0.026g Amaranth leaves
Polyunsaturated fat 0.147g 0.173g Collard Greens

Which food is preferable for your diet?

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

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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
138%
Collard Greens
Minerals Daily Need Coverage Score
47%
Amaranth leaves
22%
Collard Greens

Comparison summary

Which food contains less Sodium?
Collard Greens
Collard Greens contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Collard Greens
Collard Greens is lower in Saturated Fat (difference - 0.044g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.4g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. 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.