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  6. Amaranth leaves vs. Turnip greens

Amaranth leaves vs. Turnip greens — In-Depth Nutrition Comparison

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Important differences between Amaranth leaves and Turnip greens

  • Amaranth leaves have more Vitamin K, Manganese, Iron, Vitamin C, Potassium, Magnesium, and Calcium, however, Turnip greens have more Vitamin A RAE, Copper, and Folate.
  • Amaranth leaves' daily need coverage for Vitamin K is 644% more.
  • Amaranth leaves have 3 times more Potassium than Turnip greens. Amaranth leaves have 611mg of Potassium, while Turnip greens has 203mg.

The food varieties used in the comparison are Amaranth leaves, raw and Turnip greens, cooked, boiled, drained, without salt.

Infographic

Amaranth leaves vs Turnip 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
8
:
1
Turnip greens
Turnip greens
Contains more Calcium +56.9%
Contains more Iron +190%
Contains more Magnesium +150%
Contains more Phosphorus +72.4%
Contains more Potassium +201%
Contains less Sodium -31%
Contains more Zinc +542.9%
Contains more Manganese +162.6%
Contains more Copper +56.2%
Equal in Selenium - 0.9
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Calcium +56.9%
Contains more Iron +190%
Contains more Magnesium +150%
Contains more Phosphorus +72.4%
Contains more Potassium +201%
Contains less Sodium -31%
Contains more Zinc +542.9%
Contains more Manganese +162.6%
Contains more Copper +56.2%
Equal in Selenium - 0.9

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
5
:
5
Turnip greens
Turnip greens
Contains more Vitamin C +58%
Contains more Vitamin B2 +119.4%
Contains more Vitamin B3 +60.1%
Contains more Vitamin K +210.1%
Contains more Vitamin A +161.4%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +328.1%
Contains more Folate +38.8%
Equal in Vitamin B6 - 0.18
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%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Contains more Vitamin C +58%
Contains more Vitamin B2 +119.4%
Contains more Vitamin B3 +60.1%
Contains more Vitamin K +210.1%
Contains more Vitamin A +161.4%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +328.1%
Contains more Folate +38.8%
Equal in Vitamin B6 - 0.18

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
3
:
2
Turnip greens
Turnip greens
Contains more Protein +115.8%
Contains more Fats +43.5%
Contains more Other +40.2%
Equal in Carbs - 4.36
Equal in Water - 93.2
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
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +115.8%
Contains more Fats +43.5%
Contains more Other +40.2%
Equal in Carbs - 4.36
Equal in Water - 93.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Amaranth leaves
Amaranth leaves
2
:
1
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +406.7%
Contains more Polyunsaturated fat +61.5%
Contains less Saturated Fat -41.8%
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +406.7%
Contains more Polyunsaturated fat +61.5%
Contains less Saturated Fat -41.8%

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

All nutrients comparison - raw data values

Nutrient Amaranth leaves Turnip greens Opinion
Net carbs 4.02g 0.86g Amaranth leaves
Protein 2.46g 1.14g Amaranth leaves
Fats 0.33g 0.23g Amaranth leaves
Carbs 4.02g 4.36g Turnip greens
Calories 23kcal 20kcal Amaranth leaves
Sugar 0.53g Amaranth leaves
Fiber 3.5g Turnip greens
Calcium 215mg 137mg Amaranth leaves
Iron 2.32mg 0.8mg Amaranth leaves
Magnesium 55mg 22mg Amaranth leaves
Phosphorus 50mg 29mg Amaranth leaves
Potassium 611mg 203mg Amaranth leaves
Sodium 20mg 29mg Amaranth leaves
Zinc 0.9mg 0.14mg Amaranth leaves
Copper 0.162mg 0.253mg Turnip greens
Manganese 0.885mg 0.337mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 2917IU 7625IU Turnip greens
Vitamin A RAE 146µg 381µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 43.3mg 27.4mg Amaranth leaves
Vitamin B1 0.027mg 0.045mg Turnip greens
Vitamin B2 0.158mg 0.072mg Amaranth leaves
Vitamin B3 0.658mg 0.411mg Amaranth leaves
Vitamin B5 0.064mg 0.274mg Turnip greens
Vitamin B6 0.192mg 0.18mg Amaranth leaves
Folate 85µg 118µg Turnip greens
Vitamin K 1140µg 367.6µg Amaranth leaves
Tryptophan 0.031mg 0.02mg Amaranth leaves
Threonine 0.099mg 0.063mg Amaranth leaves
Isoleucine 0.119mg 0.059mg Amaranth leaves
Leucine 0.195mg 0.105mg Amaranth leaves
Lysine 0.127mg 0.074mg Amaranth leaves
Methionine 0.036mg 0.026mg Amaranth leaves
Phenylalanine 0.133mg 0.07mg Amaranth leaves
Valine 0.137mg 0.078mg Amaranth leaves
Histidine 0.052mg 0.028mg Amaranth leaves
Saturated Fat 0.091g 0.053g Turnip greens
Monounsaturated Fat 0.076g 0.015g Amaranth leaves
Polyunsaturated fat 0.147g 0.091g Amaranth leaves

Which food is preferable for your diet?

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

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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
278%
Amaranth leaves
141%
Turnip greens
Minerals Daily Need Coverage Score
47%
Amaranth leaves
26%
Turnip greens

Comparison summary

Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.038g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 9mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.