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  6. Marrow-stem Kale vs. Amaranth leaves

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

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The main differences between marrow-stem Kale and amaranth leaves

  • Marrow-stem Kale has more vitamin A and folate; however, amaranth leaves have more vitamin K, iron, copper, potassium, manganese, vitamin C, magnesium, and zinc.
  • Daily need coverage for vitamin K for amaranth leaves is 586% higher.
  • Amaranth leaves have 2 times less vitamin A than marrow-stem Kale. Marrow-stem Kale has 5019IU of vitamin A, while amaranth leaves have 2917IU.

Food types used in this article are Collards, raw and Amaranth leaves, raw.

Infographic

Marrow-stem 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 65% 54% 87% 54% 25% 21% 2.6% 115% 4.9%
Contains less SodiumSodium -15%
Contains more SeleniumSelenium +44.4%
Contains more MagnesiumMagnesium +103.7%
Contains more PotassiumPotassium +186.9%
Contains more IronIron +393.6%
Contains more CopperCopper +252.2%
Contains more ZincZinc +328.6%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +34.5%
~equal in Calcium ~215mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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 144% 49% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin AVitamin A +71.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +317.2%
Contains more FolateFolate +51.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +22.7%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin KVitamin K +160.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Amaranth leaves DV% diff.
Vitamin K 437.1µg 1140µg 586%
Iron 0.47mg 2.32mg 23%
Fiber 4g 16%
Vitamin E 2.26mg 15%
Copper 0.046mg 0.162mg 13%
Potassium 213mg 611mg 12%
Vitamin A 251µg 146µg 12%
Folate 129µg 85µg 11%
Manganese 0.658mg 0.885mg 10%
Vitamin C 35.3mg 43.3mg 9%
Magnesium 27mg 55mg 7%
Zinc 0.21mg 0.9mg 6%
Vitamin B5 0.267mg 0.064mg 4%
Choline 23.2mg 4%
Phosphorus 25mg 50mg 4%
Vitamin B1 0.054mg 0.027mg 2%
Vitamin B6 0.165mg 0.192mg 2%
Calcium 232mg 215mg 2%
Vitamin B2 0.13mg 0.158mg 2%
Vitamin B3 0.742mg 0.658mg 1%
Selenium 1.3µg 0.9µg 1%
Protein 3.02g 2.46g 1%
Calories 32kcal 23kcal 0%
Fats 0.61g 0.33g 0%
Carbs 5.42g 4.02g 0%
Net carbs 1.42g 4.02g N/A
Sugar 0.46g N/A
Sodium 17mg 20mg 0%
Saturated fat 0.055g 0.091g 0%
Monounsaturated fat 0.03g 0.076g 0%
Polyunsaturated fat 0.201g 0.147g 0%
Tryptophan 0.031mg 0.031mg 0%
Threonine 0.086mg 0.099mg 0%
Isoleucine 0.1mg 0.119mg 0%
Leucine 0.151mg 0.195mg 0%
Lysine 0.117mg 0.127mg 0%
Methionine 0.033mg 0.036mg 0%
Phenylalanine 0.087mg 0.133mg 0%
Valine 0.12mg 0.137mg 0%
Histidine 0.047mg 0.052mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 ProteinProtein +22.8%
Contains more FatsFats +84.8%
Contains more CarbsCarbs +34.8%
Contains more OtherOther +12.8%
~equal in Water ~91.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
29% 24% 47%
Saturated fat: Sat. Fat 0.091 g
Monounsaturated fat: Mono. Fat 0.076 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -39.6%
Contains more Poly. FatPolyunsaturated fat +36.7%
Contains more Mono. FatMonounsaturated fat +153.3%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.