Kale vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Kale 36
Amaranth leaves 23
Protein (g)
Kale 2.94
Amaranth leaves 2.46
Carbs (g)
Kale 5.30
Amaranth leaves 4.02
Fat (g)
Kale 1.21
Amaranth leaves 0.330
Fiber (g)
Kale 2.30
Amaranth leaves —
Quick answers
Which has more protein?
Kale, frozen, cooked, boiled, drained, with salt — 2.94g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 36 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Kale | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 36 kcal | 23 kcal | +57% |
| Macronutrients | |||
| Water | 89.8 g | 91.7 g | -2% |
| Protein | 2.94 g | 2.46 g | +20% |
| Total lipid (fat) | 1.21 g | 0.330 g | +267% |
| Carbohydrate, by difference | 5.30 g | 4.02 g | +32% |
| Fiber, total dietary | 2.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.158 g | 0.091 g | +74% |
| Fatty acids, total monounsaturated | 0.092 g | 0.076 g | +21% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 17.8 mg | 43.3 mg | -59% |
| Thiamin (Vitamin B1) | 0.063 mg | 0.027 mg | +133% |
| Riboflavin (Vitamin B2) | 0.140 mg | 0.158 mg | -11% |
| Niacin (Vitamin B3) | 0.457 mg | 0.658 mg | -31% |
| Pantothenic acid (Vitamin B5) | 0.170 mg | 0.064 mg | +166% |
| Vitamin B-6 — Pyridoxine | 0.063 mg | 0.192 mg | -67% |
| Biotin (Vitamin B7) | 65.0 ug | 85.0 ug | -24% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.500 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 146 ug | 146 ug | = |
| Carotene, beta | 1731 ug | — | |
| Carotene, alpha | 10.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.61 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 150 mg | 215 mg | -30% |
| Iron, Fe | 0.840 mg | 2.32 mg | -64% |
| Magnesium, Mg | 25.0 mg | 55.0 mg | -55% |
| Phosphorus, P | 42.0 mg | 50.0 mg | -16% |
| Potassium, K | 144 mg | 611 mg | -76% |
| Sodium, Na | 252 mg | 20.0 mg | +1160% |
| Zinc, Zn | 0.270 mg | 0.900 mg | -70% |
| Copper, Cu | 0.067 mg | 0.162 mg | -59% |
| Manganese, Mn | 0.542 mg | 0.885 mg | -39% |
| Selenium, Se | 1.00 ug | 0.900 ug | +11% |
| Other Nutrients | |||
| Energy | 151 kj | 97.0 kj | +56% |
| Ash | 0.730 g | 1.50 g | -51% |
| Total Sugars | 1.21 g | — | |
| Sucrose | 0.250 g | — | |
| Glucose | 0.540 g | — | |
| Fructose | 0.420 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 65.0 ug | 85.0 ug | -24% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 65.0 ug | 85.0 ug | -24% |
| Betaine | 0.300 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 26.0 ug | — | |
| Vitamin A, IU | 2915 IU | 2917 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 4983 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.120 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 419 ug | 1140 ug | -63% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.006 g | — | |
| SFA 14:0 (Myristic acid) | 0.006 g | 0.001 g | +500% |
| SFA 16:0 (Palmitic acid) | 0.141 g | 0.073 g | +93% |
| SFA 18:0 (Stearic acid) | 0.006 g | 0.012 g | -50% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.092 g | 0.076 g | +21% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.597 g | 0.147 g | +306% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.258 g | 0.145 g | +78% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.336 g | 0.002 g | +16700% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.035 g | 0.031 g | +13% |
| Threonine (EAA) | 0.131 g | 0.099 g | +32% |
| Isoleucine (EAA, BCAA) | 0.176 g | 0.119 g | +48% |
| Leucine (EAA, BCAA) | 0.205 g | 0.195 g | +5% |
| Lysine (EAA) | 0.176 g | 0.127 g | +39% |
| Methionine (EAA) | 0.029 g | 0.036 g | -19% |
| Cystine (conditionally essential) | 0.039 g | 0.029 g | +34% |
| Phenylalanine (EAA) | 0.150 g | 0.133 g | +13% |
| Tyrosine (conditionally essential) | 0.104 g | 0.080 g | +30% |
| Valine (EAA, BCAA) | 0.160 g | 0.137 g | +17% |
| Arginine (conditionally essential) | 0.163 g | 0.121 g | +35% |
| Histidine (EAA) | 0.172 g | 0.052 g | +231% |
| Alanine | 0.148 g | 0.139 g | +6% |
| Aspartic acid | 0.263 g | 0.229 g | +15% |
| Glutamic acid | 0.332 g | 0.292 g | +14% |
| Glycine (conditionally essential) | 0.141 g | 0.132 g | +7% |
| Proline (conditionally essential) | 0.174 g | 0.121 g | +44% |
| Serine | 0.124 g | 0.111 g | +12% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Kale, frozen, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1160% in Kale, frozen, cooked, boiled, drained, with salt Pantothenic acid (Vitamin B5) +166% in Kale, frozen, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +133% in Kale, frozen, cooked, boiled, drained, with salt Potassium, K -76% in Kale, frozen, cooked, boiled, drained, with salt
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