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  6. Kale vs. Amaranth leaves

Kale vs. Amaranth leaves — In-Depth Nutrition Comparison

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What are the differences between Kale and Amaranth leaves?

  • Kale is higher in Vitamin A RAE, yet Amaranth leaves are higher in Vitamin K, Manganese, Folate, Iron, Calcium, Potassium, Magnesium, Vitamin B2, and Zinc.
  • Amaranth leaves' daily need coverage for Vitamin K is 269% more.
  • Kale has 5 times more Vitamin A RAE than Amaranth leaves. While Kale has 681µg of Vitamin A RAE, Amaranth leaves have only 146µg.

We used Kale, cooked, boiled, drained, without salt and Amaranth leaves, raw types in this article.

Infographic

Kale vs Amaranth leaves 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.
Kale
Kale
0
:
9
Amaranth leaves
Amaranth leaves
Contains more Calcium +198.6%
Contains more Iron +157.8%
Contains more Magnesium +205.6%
Contains more Phosphorus +78.6%
Contains more Potassium +168%
Contains less Sodium -13%
Contains more Zinc +275%
Contains more Manganese +112.7%
Equal in Copper - 0.162
Equal in Selenium - 0.9
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Calcium +198.6%
Contains more Iron +157.8%
Contains more Magnesium +205.6%
Contains more Phosphorus +78.6%
Contains more Potassium +168%
Contains less Sodium -13%
Contains more Zinc +275%
Contains more Manganese +112.7%
Equal in Copper - 0.162
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.
Kale
Kale
3
:
7
Amaranth leaves
Amaranth leaves
Contains more Vitamin A +367%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +125.7%
Contains more Vitamin B3 +31.6%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +39.1%
Contains more Folate +553.8%
Contains more Vitamin K +39.5%
Equal in Vitamin C - 43.3
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
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%
Contains more Vitamin A +367%
Contains more Vitamin B1 +96.3%
Contains more Vitamin B2 +125.7%
Contains more Vitamin B3 +31.6%
Contains more Vitamin B5 +30.6%
Contains more Vitamin B6 +39.1%
Contains more Folate +553.8%
Contains more Vitamin K +39.5%
Equal in Vitamin C - 43.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Amaranth leaves
Amaranth leaves
Contains more Fats +21.2%
Contains more Carbs +40%
Contains more Protein +29.5%
Contains more Other +72.4%
Equal in Water - 91.69
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
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
Contains more Fats +21.2%
Contains more Carbs +40%
Contains more Protein +29.5%
Contains more Other +72.4%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -42.9%
Contains more Polyunsaturated fat +31.3%
Contains more Monounsaturated Fat +153.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Amaranth leaves
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -42.9%
Contains more Polyunsaturated fat +31.3%
Contains more Monounsaturated Fat +153.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Amaranth leaves
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Kale Amaranth leaves Opinion
Net carbs 3.63g 4.02g Amaranth leaves
Protein 1.9g 2.46g Amaranth leaves
Fats 0.4g 0.33g Kale
Carbs 5.63g 4.02g Kale
Calories 28kcal 23kcal Kale
Sugar 1.25g Amaranth leaves
Fiber 2g Kale
Calcium 72mg 215mg Amaranth leaves
Iron 0.9mg 2.32mg Amaranth leaves
Magnesium 18mg 55mg Amaranth leaves
Phosphorus 28mg 50mg Amaranth leaves
Potassium 228mg 611mg Amaranth leaves
Sodium 23mg 20mg Amaranth leaves
Zinc 0.24mg 0.9mg Amaranth leaves
Copper 0.156mg 0.162mg Amaranth leaves
Manganese 0.416mg 0.885mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 13621IU 2917IU Kale
Vitamin A RAE 681µg 146µg Kale
Vitamin E 0.85mg Kale
Vitamin C 41mg 43.3mg Amaranth leaves
Vitamin B1 0.053mg 0.027mg Kale
Vitamin B2 0.07mg 0.158mg Amaranth leaves
Vitamin B3 0.5mg 0.658mg Amaranth leaves
Vitamin B5 0.049mg 0.064mg Amaranth leaves
Vitamin B6 0.138mg 0.192mg Amaranth leaves
Folate 13µg 85µg Amaranth leaves
Vitamin K 817µg 1140µg Amaranth leaves
Tryptophan 0.023mg 0.031mg Amaranth leaves
Threonine 0.085mg 0.099mg Amaranth leaves
Isoleucine 0.114mg 0.119mg Amaranth leaves
Leucine 0.133mg 0.195mg Amaranth leaves
Lysine 0.114mg 0.127mg Amaranth leaves
Methionine 0.018mg 0.036mg Amaranth leaves
Phenylalanine 0.097mg 0.133mg Amaranth leaves
Valine 0.104mg 0.137mg Amaranth leaves
Histidine 0.04mg 0.052mg Amaranth leaves
Saturated Fat 0.052g 0.091g Kale
Monounsaturated Fat 0.03g 0.076g Amaranth leaves
Polyunsaturated fat 0.193g 0.147g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Amaranth leaves
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
258%
Kale
278%
Amaranth leaves
Minerals Daily Need Coverage Score
22%
Kale
47%
Amaranth leaves

Comparison summary

Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.039g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Amaranth leaves
Amaranth leaves is relatively richer in minerals
Which food is richer in vitamins?
Amaranth leaves
Amaranth leaves is relatively richer in vitamins
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 ($)

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.