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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
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% |
