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Amaranth leaves vs. Kale raw — In-Depth Nutrition Comparison

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What are the main differences between Amaranth leaves and Kale raw?

  • Amaranth leaves are richer in Vitamin K, Iron, Manganese, and Calcium, yet Kale raw is richer in Copper, Vitamin C, Vitamin A RAE, Folate, Vitamin B1, and Vitamin B6.
  • Amaranth leaves' daily need coverage for Vitamin K is 363% higher.
  • Amaranth leaves have 2 times more Iron than Kale raw. Amaranth leaves have 2.32mg of Iron, while Kale raw has 1.47mg.

We used Amaranth leaves, raw and Kale, raw types in this comparison.

Infographic

Amaranth leaves vs Kale raw 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 Calcium +43.3%
Contains more Iron +57.8%
Contains more Magnesium +17%
Contains more Potassium +24.4%
Contains less Sodium -47.4%
Contains more Zinc +60.7%
Contains more Manganese +34.3%
Contains more Phosphorus +84%
Contains more Copper +825.3%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 56% 34% 40% 44% 5% 16% 500% 86% 5%
Contains more Calcium +43.3%
Contains more Iron +57.8%
Contains more Magnesium +17%
Contains more Potassium +24.4%
Contains less Sodium -47.4%
Contains more Zinc +60.7%
Contains more Manganese +34.3%
Contains more Phosphorus +84%
Contains more Copper +825.3%
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.
:
Contains more Vitamin B2 +21.5%
Contains more Vitamin K +61.7%
Contains more Vitamin A +242.5%
Contains more Vitamin C +177.1%
Contains more Vitamin B1 +307.4%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +42.2%
Contains more Vitamin B6 +41.1%
Contains more Folate +65.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 0% 2850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 600% 31% 0% 400% 28% 30% 19% 6% 63% 106% 0% 1% 1762%
Contains more Vitamin B2 +21.5%
Contains more Vitamin K +61.7%
Contains more Vitamin A +242.5%
Contains more Vitamin C +177.1%
Contains more Vitamin B1 +307.4%
Contains more Vitamin B3 +52%
Contains more Vitamin B5 +42.2%
Contains more Vitamin B6 +41.1%
Contains more Folate +65.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +74%
Contains more Fats +181.8%
Contains more Carbs +117.7%
Contains more Other +33.3%
Equal in Water - 84.04
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Contains more Protein +74%
Contains more Fats +181.8%
Contains more Carbs +117.7%
Contains more Other +33.3%
Equal in Water - 84.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +46.2%
Contains more Polyunsaturated fat +129.9%
Equal in Saturated Fat - 0.091
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
19% 11% 70%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.338 g
Contains more Monounsaturated Fat +46.2%
Contains more Polyunsaturated fat +129.9%
Equal in Saturated Fat - 0.091

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Kale raw Opinion
Net carbs 4.02g 5.15g Kale raw
Protein 2.46g 4.28g Kale raw
Fats 0.33g 0.93g Kale raw
Carbs 4.02g 8.75g Kale raw
Calories 23kcal 49kcal Kale raw
Sugar 2.26g Amaranth leaves
Fiber 3.6g Kale raw
Calcium 215mg 150mg Amaranth leaves
Iron 2.32mg 1.47mg Amaranth leaves
Magnesium 55mg 47mg Amaranth leaves
Phosphorus 50mg 92mg Kale raw
Potassium 611mg 491mg Amaranth leaves
Sodium 20mg 38mg Amaranth leaves
Zinc 0.9mg 0.56mg Amaranth leaves
Copper 0.162mg 1.499mg Kale raw
Manganese 0.885mg 0.659mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 2917IU 9990IU Kale raw
Vitamin A RAE 146µg 500µg Kale raw
Vitamin E 1.54mg Kale raw
Vitamin C 43.3mg 120mg Kale raw
Vitamin B1 0.027mg 0.11mg Kale raw
Vitamin B2 0.158mg 0.13mg Amaranth leaves
Vitamin B3 0.658mg 1mg Kale raw
Vitamin B5 0.064mg 0.091mg Kale raw
Vitamin B6 0.192mg 0.271mg Kale raw
Folate 85µg 141µg Kale raw
Choline 0.8mg Kale raw
Vitamin K 1140µg 704.8µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g 0.091g
Monounsaturated Fat 0.076g 0.052g Amaranth leaves
Polyunsaturated fat 0.147g 0.338g Kale raw

Which food is preferable for your diet?

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

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
234%
Kale raw
Minerals Daily Need Coverage Score
47%
Amaranth leaves
83%
Kale raw

Comparison summary

Which food is richer in vitamins?
Kale raw
Kale raw is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 18mg)
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 contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.091 g)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.