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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 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.
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% 742% 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% 175% 0% 0% 6.8% 36% 12% 3.8% 44% 0% 2850% 64% 0%
Contains more Vitamin AVitamin A +324.1%
Contains more Vitamin E Vitamin 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

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%

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
Calories 26kcal 23kcal Mustard Greens
Protein 2.56g 2.46g Mustard Greens
Fats 0.47g 0.33g Mustard Greens
Vitamin C 25.3mg 43.3mg Amaranth leaves
Net carbs 2.51g 4.02g Amaranth leaves
Carbs 4.51g 4.02g Mustard Greens
Magnesium 13mg 55mg Amaranth leaves
Calcium 118mg 215mg Amaranth leaves
Potassium 162mg 611mg Amaranth leaves
Iron 0.87mg 2.32mg Amaranth leaves
Sugar 1.41g Amaranth leaves
Fiber 2g Mustard Greens
Copper 0.146mg 0.162mg Amaranth leaves
Zinc 0.22mg 0.9mg Amaranth leaves
Phosphorus 42mg 50mg Amaranth leaves
Sodium 9mg 20mg Mustard Greens
Vitamin A 12370IU 2917IU Mustard Greens
Vitamin A RAE 618µg 146µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Manganese 0.885mg Amaranth leaves
Selenium 0.6µg 0.9µg 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
Vitamin K 592.7µg 1140µg Amaranth leaves
Folate 9µg 85µg Amaranth leaves
Choline 0.4mg Mustard Greens
Saturated Fat 0.012g 0.091g Mustard Greens
Monounsaturated Fat 0.11g 0.076g Mustard Greens
Polyunsaturated fat 0.046g 0.147g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Amaranth leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
186%
Mustard Greens
257%
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.