Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Amaranth leaves vs. Kale — In-Depth Nutrition Comparison

Compare

What are the differences between Amaranth leaves and Kale?

  • Amaranth leaves are higher in Vitamin K, Manganese, Folate, Iron, Calcium, Potassium, Magnesium, Vitamin B2, and Zinc, yet Kale is higher in Vitamin A RAE.
  • Amaranth leaves' daily need coverage for Vitamin K is 269% more.
  • Amaranth leaves have 7 times more Folate than Kale. While Amaranth leaves have 85µg of Folate, Kale has only 13µg.

We used Amaranth leaves, raw and Kale, cooked, boiled, drained, without salt types in this article.

Infographic

Amaranth leaves vs Kale 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%
Kale
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +205.6%
Contains more CalciumCalcium +198.6%
Contains more PotassiumPotassium +168%
Contains more IronIron +157.8%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +78.6%
Contains less SodiumSodium -13%
Contains more ManganeseManganese +112.7%
~equal in Copper ~0.156mg
~equal in Selenium ~0.9µg

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% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Kale
4
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B2Vitamin B2 +125.7%
Contains more Vitamin B3Vitamin B3 +31.6%
Contains more Vitamin B5Vitamin B5 +30.6%
Contains more Vitamin B6Vitamin B6 +39.1%
Contains more Vitamin KVitamin K +39.5%
Contains more FolateFolate +553.8%
Contains more Vitamin AVitamin A +367%
Contains more Vitamin B1Vitamin B1 +96.3%
~equal in Vitamin C ~41mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +29.5%
Contains more OtherOther +72.4%
Contains more FatsFats +21.2%
Contains more CarbsCarbs +40%
~equal in Water ~91.2g

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
Kale
2
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated Fat +153.3%
Contains less Sat. FatSaturated Fat -42.9%
Contains more Poly. FatPolyunsaturated fat +31.3%

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 Kale
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Kale Opinion
Calories 23kcal 28kcal Kale
Protein 2.46g 1.9g Amaranth leaves
Fats 0.33g 0.4g Kale
Vitamin C 43.3mg 41mg Amaranth leaves
Net carbs 4.02g 3.63g Amaranth leaves
Carbs 4.02g 5.63g Kale
Magnesium 55mg 18mg Amaranth leaves
Calcium 215mg 72mg Amaranth leaves
Potassium 611mg 228mg Amaranth leaves
Iron 2.32mg 0.9mg Amaranth leaves
Sugar 1.25g Amaranth leaves
Fiber 2g Kale
Copper 0.162mg 0.156mg Amaranth leaves
Zinc 0.9mg 0.24mg Amaranth leaves
Phosphorus 50mg 28mg Amaranth leaves
Sodium 20mg 23mg Amaranth leaves
Vitamin A 2917IU 13621IU Kale
Vitamin A RAE 146µg 681µg Kale
Vitamin E 0.85mg Kale
Manganese 0.885mg 0.416mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin B1 0.027mg 0.053mg Kale
Vitamin B2 0.158mg 0.07mg Amaranth leaves
Vitamin B3 0.658mg 0.5mg Amaranth leaves
Vitamin B5 0.064mg 0.049mg Amaranth leaves
Vitamin B6 0.192mg 0.138mg Amaranth leaves
Vitamin K 1140µg 817µg Amaranth leaves
Folate 85µg 13µg Amaranth leaves
Choline 0.4mg Kale
Saturated Fat 0.091g 0.052g Kale
Monounsaturated Fat 0.076g 0.03g Amaranth leaves
Polyunsaturated fat 0.147g 0.193g Kale
Tryptophan 0.031mg 0.023mg Amaranth leaves
Threonine 0.099mg 0.085mg Amaranth leaves
Isoleucine 0.119mg 0.114mg Amaranth leaves
Leucine 0.195mg 0.133mg Amaranth leaves
Lysine 0.127mg 0.114mg Amaranth leaves
Methionine 0.036mg 0.018mg Amaranth leaves
Phenylalanine 0.133mg 0.097mg Amaranth leaves
Valine 0.137mg 0.104mg Amaranth leaves
Histidine 0.052mg 0.04mg Amaranth leaves

Which food is preferable for your diet?

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

People also compare

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
257%
Amaranth leaves
238%
Kale
Minerals Daily Need Coverage Score
47%
Amaranth leaves
22%
Kale

Comparison summary

Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 3mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.