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  6. Amaranth leaves vs. Marrow-stem Kale

Amaranth leaves vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between amaranth leaves and marrow-stem Kale

  • Amaranth leaves have more vitamin K, iron, copper, potassium, manganese, vitamin C, magnesium, and zinc; however, marrow-stem Kale has more vitamin A and folate.
  • Daily need coverage for vitamin K for amaranth leaves is 586% higher.
  • Marrow-stem Kale has 5 times less iron than amaranth leaves. Amaranth leaves have 2.32mg of iron, while marrow-stem Kale has 0.47mg.

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

Infographic

Amaranth leaves vs Marrow-stem Kale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +103.7%
Contains more PotassiumPotassium +186.9%
Contains more IronIron +393.6%
Contains more CopperCopper +252.2%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +34.5%
Contains less SodiumSodium -15%
Contains more SeleniumSelenium +44.4%
~equal in Calcium ~232mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +22.7%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin KVitamin K +160.8%
Contains more Vitamin AVitamin A +71.9%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +317.2%
Contains more FolateFolate +51.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth leaves Marrow-stem Kale DV% diff.
Vitamin K 1140µg 437.1µg 586%
Iron 2.32mg 0.47mg 23%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Copper 0.162mg 0.046mg 13%
Potassium 611mg 213mg 12%
Vitamin A 146µg 251µg 12%
Folate 85µg 129µg 11%
Manganese 0.885mg 0.658mg 10%
Vitamin C 43.3mg 35.3mg 9%
Magnesium 55mg 27mg 7%
Zinc 0.9mg 0.21mg 6%
Vitamin B5 0.064mg 0.267mg 4%
Choline 23.2mg 4%
Phosphorus 50mg 25mg 4%
Vitamin B1 0.027mg 0.054mg 2%
Vitamin B6 0.192mg 0.165mg 2%
Calcium 215mg 232mg 2%
Vitamin B2 0.158mg 0.13mg 2%
Vitamin B3 0.658mg 0.742mg 1%
Selenium 0.9µg 1.3µg 1%
Protein 2.46g 3.02g 1%
Calories 23kcal 32kcal 0%
Fats 0.33g 0.61g 0%
Carbs 4.02g 5.42g 0%
Net carbs 4.02g 1.42g N/A
Sugar 0.46g N/A
Sodium 20mg 17mg 0%
Saturated fat 0.091g 0.055g 0%
Monounsaturated fat 0.076g 0.03g 0%
Polyunsaturated fat 0.147g 0.201g 0%
Tryptophan 0.031mg 0.031mg 0%
Threonine 0.099mg 0.086mg 0%
Isoleucine 0.119mg 0.1mg 0%
Leucine 0.195mg 0.151mg 0%
Lysine 0.127mg 0.117mg 0%
Methionine 0.036mg 0.033mg 0%
Phenylalanine 0.133mg 0.087mg 0%
Valine 0.137mg 0.12mg 0%
Histidine 0.052mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more OtherOther +12.8%
Contains more ProteinProtein +22.8%
Contains more FatsFats +84.8%
Contains more CarbsCarbs +34.8%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +153.3%
Contains less Sat. FatSaturated fat -39.6%
Contains more Poly. FatPolyunsaturated fat +36.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.