Which has more protein, Kale, raw or Amaranth leaves, raw?

Kale, raw has more protein at 2.92g per 100g, compared to 2.46g for Amaranth leaves, raw.

Which has more calories, Kale, raw or Amaranth leaves, raw?

Kale, raw has more calories at 35 kcal per 100g, compared to 23 kcal for Amaranth leaves, raw.

Is Kale, raw healthier than Amaranth leaves, raw?

Based on vitamin and mineral density, Kale, raw scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Kale vs Amaranth leaves

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Kale, raw is higher in more vitamins & minerals

Calories (kcal)

Kale 35

Amaranth leaves 23

Protein (g)

Kale 2.92

Amaranth leaves 2.46

Carbs (g)

Kale 4.42

Amaranth leaves 4.02

Fat (g)

Kale 1.49

Amaranth leaves 0.330

Fiber (g)

Kale 4.10

Amaranth leaves —

Quick answers

Which has more protein?

Kale, raw — 2.92g vs 2.46g per 100g.

Which has fewer calories?

Amaranth leaves, raw — 23 vs 35 kcal per 100g.

Which is more nutrient-dense?

Kale, 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	35 kcal	23 kcal	+52%
Macronutrients
Water	89.6 g	91.7 g	-2%
Protein	2.92 g	2.46 g	+19%
Total lipid (fat)	1.49 g	0.330 g	+352%
Carbohydrate, by difference	4.42 g	4.02 g	+10%
Fiber, total dietary	4.10 g	—
Fats & Fatty Acids
Fatty acids, total saturated	0.178 g	0.091 g	+96%
Fatty acids, total monounsaturated	0.104 g	0.076 g	+37%
Fatty acids, total trans	0 g	0 g	=
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	93.4 mg	43.3 mg	+116%
Thiamin (Vitamin B1)	0.113 mg	0.027 mg	+319%
Riboflavin (Vitamin B2)	0.347 mg	0.158 mg	+120%
Niacin (Vitamin B3)	1.18 mg	0.658 mg	+79%
Pantothenic acid (Vitamin B5)	0.370 mg	0.064 mg	+478%
Vitamin B-6 — Pyridoxine	0.147 mg	0.192 mg	-23%
Biotin (Vitamin B7)	62.0 ug	85.0 ug	-27%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	0.500 mg	—
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	241 ug	146 ug	+65%
Carotene, beta	2873 ug	—
Carotene, alpha	0 ug	—
Vitamin E (alpha-tocopherol)	0.660 mg	—
Vitamin D (D2 + D3)	0 ug	0 ug	=
Vitamin K2 — Menaquinone-4 (MK-4)	0 ug	—
Minerals
Calcium, Ca	254 mg	215 mg	+18%
Iron, Fe	1.60 mg	2.32 mg	-31%
Magnesium, Mg	33.0 mg	55.0 mg	-40%
Phosphorus, P	55.0 mg	50.0 mg	+10%
Potassium, K	348 mg	611 mg	-43%
Sodium, Na	53.0 mg	20.0 mg	+165%
Zinc, Zn	0.390 mg	0.900 mg	-57%
Copper, Cu	0.053 mg	0.162 mg	-67%
Manganese, Mn	0.920 mg	0.885 mg	+4%
Selenium, Se	0.900 ug	0.900 ug	=
Other Nutrients
Energy	148 kj	97.0 kj	+53%
Ash	1.54 g	1.50 g	+3%
Total Sugars	0.990 g	—
Sucrose	0.180 g	—
Glucose	0.400 g	—
Fructose	0.410 g	—
Lactose	0 g	—
Maltose	0 g	—
Galactose	0 g	—
Folic acid (Vitamin B9 — synthetic)	62.0 ug	85.0 ug	-27%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	62.0 ug	85.0 ug	-27%
Betaine	0.300 mg	—
Vitamin B-12, added	0 ug	—
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	27.0 ug	—
Vitamin A, IU	4812 IU	2917 IU	+65%
Beta-cryptoxanthin (Provitamin A)	0 ug	—
Lycopene	6261 ug	—
Vitamin E, added	0 mg	—
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0 mg	—
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.140 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	390 ug	1140 ug	-66%
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)	0.158 g	0.073 g	+116%
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)	0.104 g	0.076 g	+37%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0 g	—
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	—
Fatty acids, total polyunsaturated	0.673 g	0.147 g	+358%
PUFA 18:2 (Omega-6, Linoleic acid)	0.291 g	0.145 g	+101%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.378 g	0.002 g	+18800%
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)	0.175 g	0.119 g	+47%
Leucine (EAA, BCAA)	0.205 g	0.195 g	+5%
Lysine (EAA)	0.175 g	0.127 g	+38%
Methionine (EAA)	0.029 g	0.036 g	-19%
Cystine (conditionally essential)	0.038 g	0.029 g	+31%
Phenylalanine (EAA)	0.150 g	0.133 g	+13%
Tyrosine (conditionally essential)	0.103 g	0.080 g	+29%
Valine (EAA, BCAA)	0.159 g	0.137 g	+16%
Arginine (conditionally essential)	0.163 g	0.121 g	+35%
Histidine (EAA)	0.172 g	0.052 g	+231%
Alanine	0.147 g	0.139 g	+6%
Aspartic acid	0.262 g	0.229 g	+14%
Glutamic acid	0.331 g	0.292 g	+13%
Glycine (conditionally essential)	0.141 g	0.132 g	+7%
Proline (conditionally essential)	0.174 g	0.121 g	+44%
Serine	0.123 g	0.111 g	+11%
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, raw nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Pantothenic acid (Vitamin B5) +478% in Kale, raw Thiamin (Vitamin B1) +319% in Kale, raw Sodium, Na +165% in Kale, raw Riboflavin (Vitamin B2) +120% in Kale, raw

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.