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.
- 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
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.
| 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 | +367% |
| Contains more Vitamin B1Vitamin B1 | +96.3% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 23kcal | 28kcal |
|
| Protein | 2.46g | 1.9g |
|
| Fats | 0.33g | 0.4g |
|
| Vitamin C | 43.3mg | 41mg |
|
| Net carbs | 4.02g | 3.63g |
|
| Carbs | 4.02g | 5.63g |
|
| Magnesium | 55mg | 18mg |
|
| Calcium | 215mg | 72mg |
|
| Potassium | 611mg | 228mg |
|
| Iron | 2.32mg | 0.9mg |
|
| Sugar | 1.25g |
|
|
| Fiber | 2g |
|
|
| Copper | 0.162mg | 0.156mg |
|
| Zinc | 0.9mg | 0.24mg |
|
| Phosphorus | 50mg | 28mg |
|
| Sodium | 20mg | 23mg |
|
| Vitamin A | 2917IU | 13621IU |
|
| Vitamin A | 146µg | 681µg |
|
| Vitamin E | 0.85mg |
|
|
| Manganese | 0.885mg | 0.416mg |
|
| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.027mg | 0.053mg |
|
| Vitamin B2 | 0.158mg | 0.07mg |
|
| Vitamin B3 | 0.658mg | 0.5mg |
|
| Vitamin B5 | 0.064mg | 0.049mg |
|
| Vitamin B6 | 0.192mg | 0.138mg |
|
| Vitamin K | 1140µg | 817µg |
|
| Folate | 85µg | 13µg |
|
| Choline | 0.4mg |
|
|
| Saturated Fat | 0.091g | 0.052g |
|
| Monounsaturated Fat | 0.076g | 0.03g |
|
| Polyunsaturated fat | 0.147g | 0.193g |
|
| Tryptophan | 0.031mg | 0.023mg |
|
| Threonine | 0.099mg | 0.085mg |
|
| Isoleucine | 0.119mg | 0.114mg |
|
| Leucine | 0.195mg | 0.133mg |
|
| Lysine | 0.127mg | 0.114mg |
|
| Methionine | 0.036mg | 0.018mg |
|
| Phenylalanine | 0.133mg | 0.097mg |
|
| Valine | 0.137mg | 0.104mg |
|
| Histidine | 0.052mg | 0.04mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| 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%
238%
Minerals Daily Need Coverage Score
47%
22%
Comparison summary
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Amaranth leaves is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Amaranth leaves contains less Sodium (difference - 3mg)
Which food is richer in minerals?
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.