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Broccoli vs. Amaranth leaves — In-Depth Nutrition Comparison

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Summary of differences between Broccoli and Amaranth leaves

  • Broccoli has more Vitamin C, and Vitamin B5, while Amaranth leaves has more Vitamin K, Manganese, Iron, Calcium, Vitamin A RAE, Copper, Potassium, and Magnesium.
  • Amaranth leaves covers your daily need of Vitamin K 865% more than Broccoli.
  • Broccoli contains 9 times more Vitamin B5 than Amaranth leaves. While Broccoli contains 0.573mg of Vitamin B5, Amaranth leaves contain only 0.064mg.

These are the specific foods used in this comparison Broccoli, raw and Amaranth leaves, raw.

Infographic

Broccoli vs Amaranth leaves 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 Phosphorus +32%
Contains more Selenium +177.8%
Contains more Calcium +357.4%
Contains more Iron +217.8%
Contains more Magnesium +161.9%
Contains more Potassium +93.4%
Contains less Sodium -39.4%
Contains more Zinc +119.5%
Contains more Copper +230.6%
Contains more Manganese +321.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Phosphorus +32%
Contains more Selenium +177.8%
Contains more Calcium +357.4%
Contains more Iron +217.8%
Contains more Magnesium +161.9%
Contains more Potassium +93.4%
Contains less Sodium -39.4%
Contains more Zinc +119.5%
Contains more Copper +230.6%
Contains more Manganese +321.4%

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 +106%
Contains more Vitamin B1 +163%
Contains more Vitamin B5 +795.3%
Contains more Vitamin A +368.2%
Contains more Vitamin B2 +35%
Contains more Folate +34.9%
Contains more Vitamin K +1022%
Equal in Vitamin B3 - 0.658
Equal in Vitamin B6 - 0.192
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
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%
Contains more Vitamin C +106%
Contains more Vitamin B1 +163%
Contains more Vitamin B5 +795.3%
Contains more Vitamin A +368.2%
Contains more Vitamin B2 +35%
Contains more Folate +34.9%
Contains more Vitamin K +1022%
Equal in Vitamin B3 - 0.658
Equal in Vitamin B6 - 0.192

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.6%
Contains more Fats +12.1%
Contains more Carbs +65.2%
Contains more Other +72.4%
Equal in Water - 91.69
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
Contains more Protein +14.6%
Contains more Fats +12.1%
Contains more Carbs +65.2%
Contains more Other +72.4%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +286.8%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -57.1%
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +286.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Amaranth leaves
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium 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 Broccoli Amaranth leaves Opinion
Net carbs 4.04g 4.02g Broccoli
Protein 2.82g 2.46g Broccoli
Fats 0.37g 0.33g Broccoli
Carbs 6.64g 4.02g Broccoli
Calories 34kcal 23kcal Broccoli
Fructose 0.68g Broccoli
Sugar 1.7g Amaranth leaves
Fiber 2.6g Broccoli
Calcium 47mg 215mg Amaranth leaves
Iron 0.73mg 2.32mg Amaranth leaves
Magnesium 21mg 55mg Amaranth leaves
Phosphorus 66mg 50mg Broccoli
Potassium 316mg 611mg Amaranth leaves
Sodium 33mg 20mg Amaranth leaves
Zinc 0.41mg 0.9mg Amaranth leaves
Copper 0.049mg 0.162mg Amaranth leaves
Manganese 0.21mg 0.885mg Amaranth leaves
Selenium 2.5µg 0.9µg Broccoli
Vitamin A 623IU 2917IU Amaranth leaves
Vitamin A RAE 31µg 146µg Amaranth leaves
Vitamin E 0.78mg Broccoli
Vitamin C 89.2mg 43.3mg Broccoli
Vitamin B1 0.071mg 0.027mg Broccoli
Vitamin B2 0.117mg 0.158mg Amaranth leaves
Vitamin B3 0.639mg 0.658mg Amaranth leaves
Vitamin B5 0.573mg 0.064mg Broccoli
Vitamin B6 0.175mg 0.192mg Amaranth leaves
Folate 63µg 85µg Amaranth leaves
Choline 18.7mg Broccoli
Vitamin K 101.6µg 1140µg Amaranth leaves
Tryptophan 0.033mg 0.031mg Broccoli
Threonine 0.088mg 0.099mg Amaranth leaves
Isoleucine 0.079mg 0.119mg Amaranth leaves
Leucine 0.129mg 0.195mg Amaranth leaves
Lysine 0.135mg 0.127mg Broccoli
Methionine 0.038mg 0.036mg Broccoli
Phenylalanine 0.117mg 0.133mg Amaranth leaves
Valine 0.125mg 0.137mg Amaranth leaves
Histidine 0.059mg 0.052mg Broccoli
Saturated Fat 0.039g 0.091g Broccoli
Monounsaturated Fat 0.011g 0.076g Amaranth leaves
Polyunsaturated fat 0.038g 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Amaranth leaves
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
61%
Broccoli
257%
Amaranth leaves
Minerals Daily Need Coverage Score
19%
Broccoli
47%
Amaranth leaves

Comparison summary

Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.052g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 13mg)
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 - $0.4)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients
  2. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/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.