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  6. Turnip greens vs. Amaranth leaves

Turnip greens vs. Amaranth leaves — In-Depth Nutrition Comparison

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Important differences between Turnip greens and Amaranth leaves

  • Turnip greens has more Vitamin A RAE, Copper, and Folate, however, Amaranth leaves has more Vitamin K, Manganese, Iron, Vitamin C, Potassium, Magnesium, and Calcium.
  • Amaranth leaves' daily need coverage for Vitamin K is 644% more.
  • Turnip greens has 3 times more Vitamin A RAE than Amaranth leaves. Turnip greens has 381µg of Vitamin A RAE, while Amaranth leaves have 146µg.

The food varieties used in the comparison are Turnip greens, cooked, boiled, drained, without salt and Amaranth leaves, raw.

Infographic

Turnip 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.
Turnip greens
Turnip greens
1
:
8
Amaranth leaves
Amaranth leaves
Contains more Copper +56.2%
Contains more Calcium +56.9%
Contains more Iron +190%
Contains more Magnesium +150%
Contains more Phosphorus +72.4%
Contains more Potassium +201%
Contains less Sodium -31%
Contains more Zinc +542.9%
Contains more Manganese +162.6%
Equal in Selenium - 0.9
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Amaranth leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Contains more Copper +56.2%
Contains more Calcium +56.9%
Contains more Iron +190%
Contains more Magnesium +150%
Contains more Phosphorus +72.4%
Contains more Potassium +201%
Contains less Sodium -31%
Contains more Zinc +542.9%
Contains more Manganese +162.6%
Equal in Selenium - 0.9

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.
Turnip greens
Turnip greens
5
:
5
Amaranth leaves
Amaranth leaves
Contains more Vitamin A +161.4%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +328.1%
Contains more Folate +38.8%
Contains more Vitamin C +58%
Contains more Vitamin B2 +119.4%
Contains more Vitamin B3 +60.1%
Contains more Vitamin K +210.1%
Equal in Vitamin B6 - 0.192
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
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 +161.4%
Contains more Vitamin B1 +66.7%
Contains more Vitamin B5 +328.1%
Contains more Folate +38.8%
Contains more Vitamin C +58%
Contains more Vitamin B2 +119.4%
Contains more Vitamin B3 +60.1%
Contains more Vitamin K +210.1%
Equal in Vitamin B6 - 0.192

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Amaranth leaves
Amaranth leaves
Contains more Protein +115.8%
Contains more Fats +43.5%
Contains more Other +40.2%
Equal in Carbs - 4.02
Equal in Water - 91.69
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 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 Protein +115.8%
Contains more Fats +43.5%
Contains more Other +40.2%
Equal in Carbs - 4.02
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
2
Amaranth leaves
Amaranth leaves
Contains less Saturated Fat -41.8%
Contains more Monounsaturated Fat +406.7%
Contains more Polyunsaturated fat +61.5%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 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 -41.8%
Contains more Monounsaturated Fat +406.7%
Contains more Polyunsaturated fat +61.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip greens Amaranth leaves
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turnip greens Amaranth leaves Opinion
Net carbs 0.86g 4.02g Amaranth leaves
Protein 1.14g 2.46g Amaranth leaves
Fats 0.23g 0.33g Amaranth leaves
Carbs 4.36g 4.02g Turnip greens
Calories 20kcal 23kcal Amaranth leaves
Sugar 0.53g Amaranth leaves
Fiber 3.5g Turnip greens
Calcium 137mg 215mg Amaranth leaves
Iron 0.8mg 2.32mg Amaranth leaves
Magnesium 22mg 55mg Amaranth leaves
Phosphorus 29mg 50mg Amaranth leaves
Potassium 203mg 611mg Amaranth leaves
Sodium 29mg 20mg Amaranth leaves
Zinc 0.14mg 0.9mg Amaranth leaves
Copper 0.253mg 0.162mg Turnip greens
Manganese 0.337mg 0.885mg Amaranth leaves
Selenium 0.9µg 0.9µg
Vitamin A 7625IU 2917IU Turnip greens
Vitamin A RAE 381µg 146µg Turnip greens
Vitamin E 1.88mg Turnip greens
Vitamin C 27.4mg 43.3mg Amaranth leaves
Vitamin B1 0.045mg 0.027mg Turnip greens
Vitamin B2 0.072mg 0.158mg Amaranth leaves
Vitamin B3 0.411mg 0.658mg Amaranth leaves
Vitamin B5 0.274mg 0.064mg Turnip greens
Vitamin B6 0.18mg 0.192mg Amaranth leaves
Folate 118µg 85µg Turnip greens
Vitamin K 367.6µg 1140µg Amaranth leaves
Tryptophan 0.02mg 0.031mg Amaranth leaves
Threonine 0.063mg 0.099mg Amaranth leaves
Isoleucine 0.059mg 0.119mg Amaranth leaves
Leucine 0.105mg 0.195mg Amaranth leaves
Lysine 0.074mg 0.127mg Amaranth leaves
Methionine 0.026mg 0.036mg Amaranth leaves
Phenylalanine 0.07mg 0.133mg Amaranth leaves
Valine 0.078mg 0.137mg Amaranth leaves
Histidine 0.028mg 0.052mg Amaranth leaves
Saturated Fat 0.053g 0.091g Turnip greens
Monounsaturated Fat 0.015g 0.076g Amaranth leaves
Polyunsaturated fat 0.091g 0.147g Amaranth leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Amaranth leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
141%
Turnip greens
278%
Amaranth leaves
Minerals Daily Need Coverage Score
26%
Turnip greens
47%
Amaranth leaves

Comparison summary

Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.038g)
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 9mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.