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Amaranth leaves vs. Kohlrabi — In-Depth Nutrition Comparison

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The main differences between Amaranth leaves and Kohlrabi

  • Amaranth leaves have more Vitamin K, Manganese, Iron, Calcium, Folate, Vitamin A RAE, Vitamin B2, Magnesium, and Zinc, however, Kohlrabi have more Vitamin C.
  • Daily need coverage for Vitamin K from Amaranth leaves is 950% higher.
  • Kohlrabi has 73 times less Vitamin A RAE than Amaranth leaves. Amaranth leaves have 146µg of Vitamin A RAE, while Kohlrabi has 2µg.

Food types used in this article are Amaranth leaves, raw and Kohlrabi, raw.

Infographic

Amaranth leaves vs Kohlrabi 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 Calcium +795.8%
Contains more Iron +480%
Contains more Magnesium +189.5%
Contains more Potassium +74.6%
Contains more Zinc +2900%
Contains more Copper +25.6%
Contains more Manganese +536.7%
Contains more Selenium +28.6%
Equal in Phosphorus - 46
Equal in Sodium - 20
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 8% 15% 14% 20% 31% 3% 1% 43% 19% 4%
Contains more Calcium +795.8%
Contains more Iron +480%
Contains more Magnesium +189.5%
Contains more Potassium +74.6%
Contains more Zinc +2900%
Contains more Copper +25.6%
Contains more Manganese +536.7%
Contains more Selenium +28.6%
Equal in Phosphorus - 46
Equal in Sodium - 20

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 A +8002.8%
Contains more Vitamin B2 +690%
Contains more Vitamin B3 +64.5%
Contains more Vitamin B6 +28%
Contains more Folate +431.3%
Contains more Vitamin K +1139900%
Contains more Vitamin C +43.2%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B5 +157.8%
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 3% 10% 0% 207% 13% 5% 8% 10% 35% 12% 0% 7% 1%
Contains more Vitamin A +8002.8%
Contains more Vitamin B2 +690%
Contains more Vitamin B3 +64.5%
Contains more Vitamin B6 +28%
Contains more Folate +431.3%
Contains more Vitamin K +1139900%
Contains more Vitamin C +43.2%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B5 +157.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +44.7%
Contains more Fats +230%
Contains more Other +50%
Contains more Carbs +54.2%
Equal in Water - 91
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
2% 6% 91%
Protein: 1.7 g
Fats: 0.1 g
Carbs: 6.2 g
Water: 91 g
Other: 1 g
Contains more Protein +44.7%
Contains more Fats +230%
Contains more Other +50%
Contains more Carbs +54.2%
Equal in Water - 91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +985.7%
Contains more Polyunsaturated fat +206.3%
Contains less Saturated Fat -85.7%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
19% 10% 71%
Saturated Fat: 0.013 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +985.7%
Contains more Polyunsaturated fat +206.3%
Contains less Saturated Fat -85.7%

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Kohlrabi Opinion
Net carbs 4.02g 2.6g Amaranth leaves
Protein 2.46g 1.7g Amaranth leaves
Fats 0.33g 0.1g Amaranth leaves
Carbs 4.02g 6.2g Kohlrabi
Calories 23kcal 27kcal Kohlrabi
Sugar 2.6g Amaranth leaves
Fiber 3.6g Kohlrabi
Calcium 215mg 24mg Amaranth leaves
Iron 2.32mg 0.4mg Amaranth leaves
Magnesium 55mg 19mg Amaranth leaves
Phosphorus 50mg 46mg Amaranth leaves
Potassium 611mg 350mg Amaranth leaves
Sodium 20mg 20mg
Zinc 0.9mg 0.03mg Amaranth leaves
Copper 0.162mg 0.129mg Amaranth leaves
Manganese 0.885mg 0.139mg Amaranth leaves
Selenium 0.9µg 0.7µg Amaranth leaves
Vitamin A 2917IU 36IU Amaranth leaves
Vitamin A RAE 146µg 2µg Amaranth leaves
Vitamin E 0.48mg Kohlrabi
Vitamin C 43.3mg 62mg Kohlrabi
Vitamin B1 0.027mg 0.05mg Kohlrabi
Vitamin B2 0.158mg 0.02mg Amaranth leaves
Vitamin B3 0.658mg 0.4mg Amaranth leaves
Vitamin B5 0.064mg 0.165mg Kohlrabi
Vitamin B6 0.192mg 0.15mg Amaranth leaves
Folate 85µg 16µg Amaranth leaves
Choline 12.3mg Kohlrabi
Vitamin K 1140µg 0.1µg Amaranth leaves
Tryptophan 0.031mg 0.01mg Amaranth leaves
Threonine 0.099mg 0.049mg Amaranth leaves
Isoleucine 0.119mg 0.078mg Amaranth leaves
Leucine 0.195mg 0.067mg Amaranth leaves
Lysine 0.127mg 0.056mg Amaranth leaves
Methionine 0.036mg 0.013mg Amaranth leaves
Phenylalanine 0.133mg 0.039mg Amaranth leaves
Valine 0.137mg 0.05mg Amaranth leaves
Histidine 0.052mg 0.019mg Amaranth leaves
Saturated Fat 0.091g 0.013g Kohlrabi
Monounsaturated Fat 0.076g 0.007g Amaranth leaves
Polyunsaturated fat 0.147g 0.048g Amaranth leaves

Which food is preferable for your diet?

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

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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
257%
Amaranth leaves
24%
Kohlrabi
Minerals Daily Need Coverage Score
47%
Amaranth leaves
15%
Kohlrabi

Comparison summary

Which food is lower in Saturated Fat?
Kohlrabi
Kohlrabi is lower in Saturated Fat (difference - 0.078g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 2.6g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 20)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.6)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (20 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Kohlrabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168424/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.