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Mustard Greens vs. Amaranth leaves — In-Depth Nutrition Comparison

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The main differences between mustard Greens and amaranth leaves

  • Mustard Greens has more vitamin A; however, amaranth leaves have more vitamin K, vitamin C, folate, iron, potassium, magnesium, calcium, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin K for amaranth leaves is 456% higher.
  • Amaranth leaves have 4 times less vitamin A than mustard Greens. Mustard Greens has 12370IU of vitamin A, while amaranth leaves have 2917IU.

Food types used in this article are Mustard greens, cooked, boiled, drained, without salt and Amaranth leaves, raw.

Infographic

Mustard Greens 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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 -55%
Contains more MagnesiumMagnesium +323.1%
Contains more CalciumCalcium +82.2%
Contains more PotassiumPotassium +277.2%
Contains more IronIron +166.7%
Contains more CopperCopper +11%
Contains more ZincZinc +309.1%
Contains more PhosphorusPhosphorus +19%
Contains more SeleniumSelenium +50%

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
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 +323.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +51.9%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +71.1%
Contains more Vitamin B2Vitamin B2 +150.8%
Contains more Vitamin B3Vitamin B3 +52%
Contains more Vitamin B6Vitamin B6 +95.9%
Contains more Vitamin KVitamin K +92.3%
Contains more FolateFolate +844.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Amaranth leaves DV% diff.
Vitamin K 592.7µg 1140µg 456%
Vitamin A 618µg 146µg 52%
Manganese 0.885mg 38%
Vitamin C 25.3mg 43.3mg 20%
Folate 9µg 85µg 19%
Iron 0.87mg 2.32mg 18%
Potassium 162mg 611mg 13%
Vitamin E 1.78mg 12%
Magnesium 13mg 55mg 10%
Calcium 118mg 215mg 10%
Fiber 2g 8%
Vitamin B6 0.098mg 0.192mg 7%
Vitamin B2 0.063mg 0.158mg 7%
Zinc 0.22mg 0.9mg 6%
Copper 0.146mg 0.162mg 2%
Selenium 0.6µg 0.9µg 1%
Vitamin B1 0.041mg 0.027mg 1%
Vitamin B5 0.12mg 0.064mg 1%
Phosphorus 42mg 50mg 1%
Polyunsaturated fat 0.046g 0.147g 1%
Vitamin B3 0.433mg 0.658mg 1%
Calories 26kcal 23kcal 0%
Protein 2.56g 2.46g 0%
Fats 0.47g 0.33g 0%
Carbs 4.51g 4.02g 0%
Net carbs 2.51g 4.02g N/A
Sugar 1.41g N/A
Sodium 9mg 20mg 0%
Choline 0.4mg 0%
Saturated fat 0.012g 0.091g 0%
Monounsaturated fat 0.11g 0.076g 0%
Tryptophan 0.031mg 0%
Threonine 0.099mg 0%
Isoleucine 0.119mg 0%
Leucine 0.195mg 0%
Lysine 0.127mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.133mg 0%
Valine 0.137mg 0%
Histidine 0.052mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 FatsFats +42.4%
Contains more CarbsCarbs +12.2%
Contains more OtherOther +120.6%
~equal in Protein ~2.46g
~equal in Water ~91.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 -86.8%
Contains more Mono. FatMonounsaturated fat +44.7%
Contains more Poly. FatPolyunsaturated fat +219.6%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.