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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 have more Vitamin A RAE, and Folate.
  • Daily need coverage for Vitamin K from 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
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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 Iron +393.6%
Contains more Magnesium +103.7%
Contains more Phosphorus +100%
Contains more Potassium +186.9%
Contains more Zinc +328.6%
Contains more Copper +252.2%
Contains more Manganese +34.5%
Contains less Sodium -15%
Contains more Selenium +44.4%
Equal in Calcium - 232
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 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Contains more Iron +393.6%
Contains more Magnesium +103.7%
Contains more Phosphorus +100%
Contains more Potassium +186.9%
Contains more Zinc +328.6%
Contains more Copper +252.2%
Contains more Manganese +34.5%
Contains less Sodium -15%
Contains more Selenium +44.4%
Equal in Calcium - 232

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 C +22.7%
Contains more Vitamin B2 +21.5%
Contains more Vitamin B6 +16.4%
Contains more Vitamin K +160.8%
Contains more Vitamin A +72.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +317.2%
Contains more Folate +51.8%
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 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 13% 1093%
Contains more Vitamin C +22.7%
Contains more Vitamin B2 +21.5%
Contains more Vitamin B6 +16.4%
Contains more Vitamin K +160.8%
Contains more Vitamin A +72.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B3 +12.8%
Contains more Vitamin B5 +317.2%
Contains more Folate +51.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +12.8%
Contains more Protein +22.8%
Contains more Fats +84.8%
Contains more Carbs +34.8%
Equal in Water - 89.62
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 Other +12.8%
Contains more Protein +22.8%
Contains more Fats +84.8%
Contains more Carbs +34.8%
Equal in Water - 89.62

Fat Type Comparison

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

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 Marrow-stem Kale
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Marrow-stem Kale Opinion
Net carbs 4.02g 1.42g Amaranth leaves
Protein 2.46g 3.02g Marrow-stem Kale
Fats 0.33g 0.61g Marrow-stem Kale
Carbs 4.02g 5.42g Marrow-stem Kale
Calories 23kcal 32kcal Marrow-stem Kale
Sugar 0.46g Amaranth leaves
Fiber 4g Marrow-stem Kale
Calcium 215mg 232mg Marrow-stem Kale
Iron 2.32mg 0.47mg Amaranth leaves
Magnesium 55mg 27mg Amaranth leaves
Phosphorus 50mg 25mg Amaranth leaves
Potassium 611mg 213mg Amaranth leaves
Sodium 20mg 17mg Marrow-stem Kale
Zinc 0.9mg 0.21mg Amaranth leaves
Copper 0.162mg 0.046mg Amaranth leaves
Manganese 0.885mg 0.658mg Amaranth leaves
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin A 2917IU 5019IU Marrow-stem Kale
Vitamin A RAE 146µg 251µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Vitamin C 43.3mg 35.3mg Amaranth leaves
Vitamin B1 0.027mg 0.054mg Marrow-stem Kale
Vitamin B2 0.158mg 0.13mg Amaranth leaves
Vitamin B3 0.658mg 0.742mg Marrow-stem Kale
Vitamin B5 0.064mg 0.267mg Marrow-stem Kale
Vitamin B6 0.192mg 0.165mg Amaranth leaves
Folate 85µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Vitamin K 1140µg 437.1µg Amaranth leaves
Tryptophan 0.031mg 0.031mg
Threonine 0.099mg 0.086mg Amaranth leaves
Isoleucine 0.119mg 0.1mg Amaranth leaves
Leucine 0.195mg 0.151mg Amaranth leaves
Lysine 0.127mg 0.117mg Amaranth leaves
Methionine 0.036mg 0.033mg Amaranth leaves
Phenylalanine 0.133mg 0.087mg Amaranth leaves
Valine 0.137mg 0.12mg Amaranth leaves
Histidine 0.052mg 0.047mg Amaranth leaves
Saturated Fat 0.091g 0.055g Marrow-stem Kale
Monounsaturated Fat 0.076g 0.03g Amaranth leaves
Polyunsaturated fat 0.147g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Marrow-stem Kale
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
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
47%
Amaranth leaves
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.036g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Amaranth leaves
Amaranth leaves is lower in glycemic index (difference - 32)
Which food is cheaper?
Amaranth leaves
Amaranth leaves is cheaper (difference - $0.5)
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 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. 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.