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  6. Amaranth leaves vs. Kale

Amaranth leaves vs. Kale — In-Depth Nutrition Comparison

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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.
Amaranth leaves
Amaranth leaves
9
:
0
Kale
Kale
Contains more Calcium +198.6%
Contains more Iron +157.8%
Contains more Magnesium +205.6%
Contains more Phosphorus +78.6%
Contains more Potassium +168%
Contains less Sodium -13%
Contains more Zinc +275%
Contains more Manganese +112.7%
Equal in Copper - 0.156
Equal in Selenium - 0.9
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +198.6%
Contains more Iron +157.8%
Contains more Magnesium +205.6%
Contains more Phosphorus +78.6%
Contains more Potassium +168%
Contains less Sodium -13%
Contains more Zinc +275%
Contains more Manganese +112.7%
Equal in Copper - 0.156
Equal in Selenium - 0.9

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
7
:
3
Kale
Kale
Contains more Vitamin B2 +125.7%
Contains more Vitamin B3 +31.6%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +39.1%
Contains more Folate +553.8%
Contains more Vitamin K +39.5%
Contains more Vitamin A +367%
Contains more Vitamin B1 +96.3%
Equal in Vitamin C - 41
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B2 +125.7%
Contains more Vitamin B3 +31.6%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +39.1%
Contains more Folate +553.8%
Contains more Vitamin K +39.5%
Contains more Vitamin A +367%
Contains more Vitamin B1 +96.3%
Equal in Vitamin C - 41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Kale
Kale
Contains more Protein +29.5%
Contains more Other +72.4%
Contains more Fats +21.2%
Contains more Carbs +40%
Equal in Water - 91.2
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
Kale
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 Protein +29.5%
Contains more Other +72.4%
Contains more Fats +21.2%
Contains more Carbs +40%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
1
:
2
Kale
Kale
Contains more Monounsaturated Fat +153.3%
Contains less Saturated Fat -42.9%
Contains more Polyunsaturated fat +31.3%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +153.3%
Contains less Saturated Fat -42.9%
Contains more Polyunsaturated 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
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Kale Opinion
Net carbs 4.02g 3.63g Amaranth leaves
Protein 2.46g 1.9g Amaranth leaves
Fats 0.33g 0.4g Kale
Carbs 4.02g 5.63g Kale
Calories 23kcal 28kcal Kale
Sugar 1.25g Amaranth leaves
Fiber 2g Kale
Calcium 215mg 72mg Amaranth leaves
Iron 2.32mg 0.9mg Amaranth leaves
Magnesium 55mg 18mg Amaranth leaves
Phosphorus 50mg 28mg Amaranth leaves
Potassium 611mg 228mg Amaranth leaves
Sodium 20mg 23mg Amaranth leaves
Zinc 0.9mg 0.24mg Amaranth leaves
Copper 0.162mg 0.156mg Amaranth leaves
Manganese 0.885mg 0.416mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 2917IU 13621IU Kale
Vitamin A RAE 146µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 43.3mg 41mg Amaranth leaves
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
Folate 85µg 13µg Amaranth leaves
Vitamin K 1140µg 817µg Amaranth leaves
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
Saturated Fat 0.091g 0.052g Kale
Monounsaturated Fat 0.076g 0.03g Amaranth leaves
Polyunsaturated fat 0.147g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Kale
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
258%
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 is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
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 ($)

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.