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

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Summary of differences between amaranth and marrow-stem Kale

  • Amaranth has more iron, phosphorus, copper, magnesium, manganese, and selenium, while marrow-stem Kale has more folate, calcium, vitamin E, and vitamin B2.
  • Marrow-stem Kale covers your daily need for folate, 27% more than amaranth.
  • Amaranth contains 6 times more phosphorus than marrow-stem Kale. While amaranth contains 148mg of phosphorus, marrow-stem Kale contains only 25mg.
  • Marrow-stem Kale has a lower glycemic index. The glycemic index of marrow-stem Kale is 32, while the glycemic index of amaranth is 97.

These are the specific foods used in this comparison Amaranth grain, cooked and Collards, raw.

Infographic

Amaranth 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
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 +140.7%
Contains more IronIron +346.8%
Contains more CopperCopper +223.9%
Contains more ZincZinc +309.5%
Contains more PhosphorusPhosphorus +492%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +29.8%
Contains more SeleniumSelenium +323.1%
Contains more CalciumCalcium +393.6%
Contains more PotassiumPotassium +57.8%

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 0% 0% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 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 EVitamin E +1089.5%
Contains more Vitamin B1Vitamin B1 +260%
Contains more Vitamin B2Vitamin B2 +490.9%
Contains more Vitamin B3Vitamin B3 +215.7%
Contains more Vitamin B6Vitamin B6 +46%
Contains more FolateFolate +486.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Amaranth Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Vitamin C 35.3mg 39%
Vitamin A 251µg 28%
Folate 22µg 129µg 27%
Iron 2.1mg 0.47mg 20%
Calcium 47mg 232mg 19%
Phosphorus 148mg 25mg 18%
Vitamin E 0.19mg 2.26mg 14%
Copper 0.149mg 0.046mg 11%
Manganese 0.854mg 0.658mg 9%
Magnesium 65mg 27mg 9%
Fiber 2.1g 4g 8%
Vitamin B2 0.022mg 0.13mg 8%
Selenium 5.5µg 1.3µg 8%
Starch 16.23g 7%
Zinc 0.86mg 0.21mg 6%
Vitamin B5 0.267mg 5%
Vitamin B6 0.113mg 0.165mg 4%
Choline 23.2mg 4%
Calories 102kcal 32kcal 4%
Carbs 18.69g 5.42g 4%
Vitamin B3 0.235mg 0.742mg 3%
Vitamin B1 0.015mg 0.054mg 3%
Protein 3.8g 3.02g 2%
Potassium 135mg 213mg 2%
Polyunsaturated fat 0.201g 1%
Fats 1.58g 0.61g 1%
Net carbs 16.59g 1.42g N/A
Sugar 0.46g N/A
Sodium 6mg 17mg 0%
Saturated fat 0.055g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 19% 75%
Protein: 3.8 g
Fats: 1.58 g
Carbs: 18.69 g
Water: 75.16 g
Other: 0.77 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 ProteinProtein +25.8%
Contains more FatsFats +159%
Contains more CarbsCarbs +244.8%
Contains more WaterWater +19.2%
Contains more OtherOther +72.7%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.