Marrow-stem Kale vs. Amaranth — In-Depth Nutrition Comparison
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Summary of differences between marrow-stem Kale and amaranth
- Marrow-stem Kale has more folate, calcium, vitamin E, and vitamin B2, while amaranth has more iron, phosphorus, copper, magnesium, manganese, and selenium.
- Marrow-stem Kale covers your daily need for folate, 27% more than amaranth.
- Marrow-stem Kale contains 12 times more vitamin E than amaranth. While marrow-stem Kale contains 2.26mg of vitamin E, amaranth contains only 0.19mg.
- 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 Collards, raw and Amaranth grain, cooked.
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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 CalciumCalcium | +393.6% |
| Contains more PotassiumPotassium | +57.8% |
| 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% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +46% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +486.4% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Vitamin C | 35.3mg | 39% | |
| Vitamin A | 251µg | 28% | |
| Folate | 129µg | 22µg | 27% |
| Iron | 0.47mg | 2.1mg | 20% |
| Calcium | 232mg | 47mg | 19% |
| Phosphorus | 25mg | 148mg | 18% |
| Vitamin E | 2.26mg | 0.19mg | 14% |
| Copper | 0.046mg | 0.149mg | 11% |
| Manganese | 0.658mg | 0.854mg | 9% |
| Magnesium | 27mg | 65mg | 9% |
| Fiber | 4g | 2.1g | 8% |
| Vitamin B2 | 0.13mg | 0.022mg | 8% |
| Selenium | 1.3µg | 5.5µg | 8% |
| Starch | 16.23g | 7% | |
| Zinc | 0.21mg | 0.86mg | 6% |
| Vitamin B5 | 0.267mg | 5% | |
| Vitamin B6 | 0.165mg | 0.113mg | 4% |
| Choline | 23.2mg | 4% | |
| Calories | 32kcal | 102kcal | 4% |
| Carbs | 5.42g | 18.69g | 4% |
| Vitamin B3 | 0.742mg | 0.235mg | 3% |
| Vitamin B1 | 0.054mg | 0.015mg | 3% |
| Protein | 3.02g | 3.8g | 2% |
| Potassium | 213mg | 135mg | 2% |
| Polyunsaturated fat | 0.201g | 1% | |
| Fats | 0.61g | 1.58g | 1% |
| Net carbs | 1.42g | 16.59g | N/A |
| Sugar | 0.46g | N/A | |
| Sodium | 17mg | 6mg | 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:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
| Contains more WaterWater | +19.2% |
| Contains more OtherOther | +72.7% |
| Contains more ProteinProtein | +25.8% |
| Contains more FatsFats | +159% |
| Contains more CarbsCarbs | +244.8% |
