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, 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
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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 | +17% |
| Contains more CalciumCalcium | +43.3% |
| Contains more PotassiumPotassium | +24.4% |
| Contains more IronIron | +57.8% |
| Contains more ZincZinc | +60.7% |
| Contains less SodiumSodium | -47.4% |
| Contains more ManganeseManganese | +34.3% |
| Contains more CopperCopper | +825.3% |
| Contains more PhosphorusPhosphorus | +84% |
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 | +21.5% |
| Contains more Vitamin KVitamin K | +61.7% |
| Contains more Vitamin CVitamin C | +177.1% |
| Contains more Vitamin AVitamin A | +242.5% |
| Contains more Vitamin B1Vitamin B1 | +307.4% |
| Contains more Vitamin B3Vitamin B3 | +52% |
| Contains more Vitamin B5Vitamin B5 | +42.2% |
| Contains more Vitamin B6Vitamin B6 | +41.1% |
| Contains more FolateFolate | +65.9% |
~equal in
Vitamin D
~0µg
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:
4.28 g
Fats:
0.93 g
Carbs:
8.75 g
Water:
84.04 g
Other:
2 g
| Contains more ProteinProtein | +74% |
| Contains more FatsFats | +181.8% |
| Contains more CarbsCarbs | +117.7% |
| Contains more OtherOther | +33.3% |
~equal in
Water
~84.04g
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
0.091 g
Monounsaturated Fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.338 g
| Contains more Mono. FatMonounsaturated Fat | +46.2% |
| Contains more Poly. FatPolyunsaturated fat | +129.9% |
~equal in
Saturated Fat
~0.091g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| 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 | |
|
Opinion |
| Calories | 23kcal | 49kcal |
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| Protein | 2.46g | 4.28g |
|
| Fats | 0.33g | 0.93g |
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| Vitamin C | 43.3mg | 120mg |
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| Net carbs | 4.02g | 5.15g |
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| Carbs | 4.02g | 8.75g |
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| Magnesium | 55mg | 47mg |
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| Calcium | 215mg | 150mg |
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| Potassium | 611mg | 491mg |
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| Iron | 2.32mg | 1.47mg |
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| Sugar | 2.26g |
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| Fiber | 3.6g |
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| Copper | 0.162mg | 1.499mg |
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| Zinc | 0.9mg | 0.56mg |
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| Phosphorus | 50mg | 92mg |
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| Sodium | 20mg | 38mg |
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| Vitamin A | 2917IU | 9990IU |
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| Vitamin A | 146µg | 500µg |
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| Vitamin E | 1.54mg |
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| Manganese | 0.885mg | 0.659mg |
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| Selenium | 0.9µg | 0.9µg | |
| Vitamin B1 | 0.027mg | 0.11mg |
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| Vitamin B2 | 0.158mg | 0.13mg |
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| Vitamin B3 | 0.658mg | 1mg |
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| Vitamin B5 | 0.064mg | 0.091mg |
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| Vitamin B6 | 0.192mg | 0.271mg |
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| Vitamin K | 1140µg | 704.8µg |
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| Folate | 85µg | 141µg |
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| Choline | 0.8mg |
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| Saturated Fat | 0.091g | 0.091g | |
| Monounsaturated Fat | 0.076g | 0.052g |
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| Polyunsaturated fat | 0.147g | 0.338g |
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| Tryptophan | 0.031mg |
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| Threonine | 0.099mg |
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| Isoleucine | 0.119mg |
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| Leucine | 0.195mg |
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| Lysine | 0.127mg |
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| Methionine | 0.036mg |
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| Phenylalanine | 0.133mg |
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| Valine | 0.137mg |
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| Histidine | 0.052mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
234%
Minerals Daily Need Coverage Score
47%
83%
Comparison summary
Which food is richer in vitamins?
Kale raw is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth leaves is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Amaranth leaves contains less Sodium (difference - 18mg)
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 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 ($)