Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Amaranth leaves
  5. Compare
  6. Amaranth leaves vs. Mustard Greens

Amaranth leaves vs. Mustard Greens — In-Depth Nutrition Comparison

Compare

The main differences between Amaranth leaves and Mustard Greens

  • Amaranth leaves have more Vitamin K, Vitamin C, Folate, Iron, Potassium, Magnesium, Calcium, Vitamin B2, and Vitamin B6, however, Mustard Greens have more Vitamin A RAE.
  • Daily need coverage for Vitamin K from Amaranth leaves is 456% higher.
  • Mustard Greens has 9 times less Folate than Amaranth leaves. Amaranth leaves have 85µg of Folate, while Mustard Greens has 9µg.

Food types used in this article are Amaranth leaves, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Amaranth leaves vs Mustard Greens 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.
Amaranth leaves
Amaranth leaves
9
:
1
Mustard Greens
Mustard Greens
Contains more Calcium +82.2%
Contains more Iron +166.7%
Contains more Magnesium +323.1%
Contains more Phosphorus +19%
Contains more Potassium +277.2%
Contains more Zinc +309.1%
Contains more Copper +11%
Contains more Selenium +50%
Contains less Sodium -55%
Equal in Copper - 0.146
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +82.2%
Contains more Iron +166.7%
Contains more Magnesium +323.1%
Contains more Phosphorus +19%
Contains more Potassium +277.2%
Contains more Zinc +309.1%
Contains more Copper +11%
Contains more Selenium +50%
Contains less Sodium -55%
Equal in Copper - 0.146

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.
Amaranth leaves
Amaranth leaves
6
:
4
Mustard Greens
Mustard Greens
Contains more Vitamin C +71.1%
Contains more Vitamin B2 +150.8%
Contains more Vitamin B3 +52%
Contains more Vitamin B6 +95.9%
Contains more Folate +844.4%
Contains more Vitamin K +92.3%
Contains more Vitamin A +324.1%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B5 +87.5%
Amaranth leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 2850%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin C +71.1%
Contains more Vitamin B2 +150.8%
Contains more Vitamin B3 +52%
Contains more Vitamin B6 +95.9%
Contains more Folate +844.4%
Contains more Vitamin K +92.3%
Contains more Vitamin A +324.1%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B5 +87.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
1
:
4
Mustard Greens
Mustard Greens
Contains more Other +120.6%
Contains more Fats +42.4%
Contains more Carbs +12.2%
Equal in Protein - 2.56
Equal in Water - 91.78
Amaranth leaves
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Other +120.6%
Contains more Fats +42.4%
Contains more Carbs +12.2%
Equal in Protein - 2.56
Equal in Water - 91.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +219.6%
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +44.7%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +219.6%
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +44.7%

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 Mustard Greens
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 Mustard Greens Opinion
Net carbs 4.02g 2.51g Amaranth leaves
Protein 2.46g 2.56g Mustard Greens
Fats 0.33g 0.47g Mustard Greens
Carbs 4.02g 4.51g Mustard Greens
Calories 23kcal 26kcal Mustard Greens
Sugar 1.41g Amaranth leaves
Fiber 2g Mustard Greens
Calcium 215mg 118mg Amaranth leaves
Iron 2.32mg 0.87mg Amaranth leaves
Magnesium 55mg 13mg Amaranth leaves
Phosphorus 50mg 42mg Amaranth leaves
Potassium 611mg 162mg Amaranth leaves
Sodium 20mg 9mg Mustard Greens
Zinc 0.9mg 0.22mg Amaranth leaves
Copper 0.162mg 0.146mg Amaranth leaves
Manganese 0.885mg Amaranth leaves
Selenium 0.9µg 0.6µg Amaranth leaves
Vitamin A 2917IU 12370IU Mustard Greens
Vitamin A RAE 146µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 43.3mg 25.3mg Amaranth leaves
Vitamin B1 0.027mg 0.041mg Mustard Greens
Vitamin B2 0.158mg 0.063mg Amaranth leaves
Vitamin B3 0.658mg 0.433mg Amaranth leaves
Vitamin B5 0.064mg 0.12mg Mustard Greens
Vitamin B6 0.192mg 0.098mg Amaranth leaves
Folate 85µg 9µg Amaranth leaves
Vitamin K 1140µg 592.7µg 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 0.012g Mustard Greens
Monounsaturated Fat 0.076g 0.11g Mustard Greens
Polyunsaturated fat 0.147g 0.046g Amaranth leaves

Which food is preferable for your diet?

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

People also compare

Amaranth leaves
Amaranth leaves vs Spinach raw
Spinach raw
Amaranth leaves
Amaranth leaves vs Kale raw
Kale raw
Amaranth leaves
Amaranth leaves vs Marrow-stem Kale
Marrow-stem Kale
Mustard Greens
Mustard Greens vs True morels
True morels
Mustard Greens
Mustard Greens vs Shiitake
Shiitake
Mustard Greens
Mustard Greens vs Cream of mushroom soup
Cream of mushroom soup

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
278%
Amaranth leaves
201%
Mustard Greens
Minerals Daily Need Coverage Score
47%
Amaranth leaves
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.079g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.41g)
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 - $1.4)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.