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.
- 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
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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.
| 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% |
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.
| 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 | +366.4% |
| Contains more Vitamin B1Vitamin B1 | +96.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1140µg | 817µg | 269% |
| Vitamin A | 146µg | 681µg | 59% |
| Manganese | 0.885mg | 0.416mg | 20% |
| Folate | 85µg | 13µg | 18% |
| Iron | 2.32mg | 0.9mg | 18% |
| Calcium | 215mg | 72mg | 14% |
| Potassium | 611mg | 228mg | 11% |
| Magnesium | 55mg | 18mg | 9% |
| Fiber | 2g | 8% | |
| Vitamin B2 | 0.158mg | 0.07mg | 7% |
| Zinc | 0.9mg | 0.24mg | 6% |
| Vitamin E | 0.85mg | 6% | |
| Vitamin B6 | 0.192mg | 0.138mg | 4% |
| Phosphorus | 50mg | 28mg | 3% |
| Vitamin C | 43.3mg | 41mg | 3% |
| Vitamin B1 | 0.027mg | 0.053mg | 2% |
| Copper | 0.162mg | 0.156mg | 1% |
| Vitamin B3 | 0.658mg | 0.5mg | 1% |
| Protein | 2.46g | 1.9g | 1% |
| Carbs | 4.02g | 5.63g | 1% |
| Calories | 23kcal | 28kcal | 0% |
| Fats | 0.33g | 0.4g | 0% |
| Net carbs | 4.02g | 3.63g | N/A |
| Sugar | 1.25g | N/A | |
| Sodium | 20mg | 23mg | 0% |
| Selenium | 0.9µg | 0.9µg | 0% |
| Vitamin B5 | 0.064mg | 0.049mg | 0% |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.091g | 0.052g | 0% |
| Monounsaturated fat | 0.076g | 0.03g | 0% |
| Polyunsaturated fat | 0.147g | 0.193g | 0% |
| Tryptophan | 0.031mg | 0.023mg | 0% |
| Threonine | 0.099mg | 0.085mg | 0% |
| Isoleucine | 0.119mg | 0.114mg | 0% |
| Leucine | 0.195mg | 0.133mg | 0% |
| Lysine | 0.127mg | 0.114mg | 0% |
| Methionine | 0.036mg | 0.018mg | 0% |
| Phenylalanine | 0.133mg | 0.097mg | 0% |
| Valine | 0.137mg | 0.104mg | 0% |
| Histidine | 0.052mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.46 g
Fats:
0.33 g
Carbs:
4.02 g
Water:
91.69 g
Other:
1.5 g
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
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.076 g
Polyunsaturated fat:
Poly. Fat
0.147 g
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% |
