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  6. Mustard Greens vs. Amaranth leaves

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 RAE, however, Amaranth leaves has more Vitamin K, Vitamin C, Folate, Iron, Potassium, Magnesium, Calcium, Vitamin B2, and Vitamin B6.
  • Daily need coverage for Vitamin K from Amaranth leaves is 456% higher.
  • Amaranth leaves have 4 times less Vitamin A RAE than Mustard Greens. Mustard Greens has 618µg of Vitamin A RAE, while Amaranth leaves have 146µg.

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
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.
Mustard Greens
Mustard Greens
1
:
9
Amaranth leaves
Amaranth leaves
Contains less Sodium -55%
Contains more Calcium +82.2%
Contains more Iron +166.7%
Contains more Magnesium +323.1%
Contains more Phosphorus +19%
Contains more Potassium +277.2%
Contains more Zinc +309.1%
Contains more Copper +11%
Contains more Selenium +50%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains less Sodium -55%
Contains more Calcium +82.2%
Contains more Iron +166.7%
Contains more Magnesium +323.1%
Contains more Phosphorus +19%
Contains more Potassium +277.2%
Contains more Zinc +309.1%
Contains more Copper +11%
Contains more Selenium +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.
Mustard Greens
Mustard Greens
4
:
6
Amaranth leaves
Amaranth leaves
Contains more Vitamin A +324.1%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B5 +87.5%
Contains more Vitamin C +71.1%
Contains more Vitamin B2 +150.8%
Contains more Vitamin B3 +52%
Contains more Vitamin B6 +95.9%
Contains more Folate +844.4%
Contains more Vitamin K +92.3%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 +324.1%
Contains more Vitamin B1 +51.9%
Contains more Vitamin B5 +87.5%
Contains more Vitamin C +71.1%
Contains more Vitamin B2 +150.8%
Contains more Vitamin B3 +52%
Contains more Vitamin B6 +95.9%
Contains more Folate +844.4%
Contains more Vitamin K +92.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
4
:
1
Amaranth leaves
Amaranth leaves
Contains more Fats +42.4%
Contains more Carbs +12.2%
Contains more Other +120.6%
Equal in Protein - 2.46
Equal in Water - 91.69
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +42.4%
Contains more Carbs +12.2%
Contains more Other +120.6%
Equal in Protein - 2.46
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +44.7%
Contains more Polyunsaturated fat +219.6%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 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 -86.8%
Contains more Monounsaturated Fat +44.7%
Contains more Polyunsaturated fat +219.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Amaranth leaves
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Mustard Greens Amaranth leaves Opinion
Net carbs 2.51g 4.02g Amaranth leaves
Protein 2.56g 2.46g Mustard Greens
Fats 0.47g 0.33g Mustard Greens
Carbs 4.51g 4.02g Mustard Greens
Calories 26kcal 23kcal Mustard Greens
Sugar 1.41g Amaranth leaves
Fiber 2g Mustard Greens
Calcium 118mg 215mg Amaranth leaves
Iron 0.87mg 2.32mg Amaranth leaves
Magnesium 13mg 55mg Amaranth leaves
Phosphorus 42mg 50mg Amaranth leaves
Potassium 162mg 611mg Amaranth leaves
Sodium 9mg 20mg Mustard Greens
Zinc 0.22mg 0.9mg Amaranth leaves
Copper 0.146mg 0.162mg Amaranth leaves
Manganese 0.885mg Amaranth leaves
Selenium 0.6µg 0.9µg Amaranth leaves
Vitamin A 12370IU 2917IU Mustard Greens
Vitamin A RAE 618µg 146µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 25.3mg 43.3mg Amaranth leaves
Vitamin B1 0.041mg 0.027mg Mustard Greens
Vitamin B2 0.063mg 0.158mg Amaranth leaves
Vitamin B3 0.433mg 0.658mg Amaranth leaves
Vitamin B5 0.12mg 0.064mg Mustard Greens
Vitamin B6 0.098mg 0.192mg Amaranth leaves
Folate 9µg 85µg Amaranth leaves
Vitamin K 592.7µg 1140µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.012g 0.091g Mustard Greens
Monounsaturated Fat 0.11g 0.076g Mustard Greens
Polyunsaturated fat 0.046g 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
278%
Amaranth leaves
Minerals Daily Need Coverage Score
17%
Mustard Greens
47%
Amaranth leaves

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.079g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 1.41g)
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 - $1.4)
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. 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.