Kohlrabi vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Kohlrabi 29
Amaranth leaves 23
Protein (g)
Kohlrabi 1.80
Amaranth leaves 2.46
Carbs (g)
Kohlrabi 6.69
Amaranth leaves 4.02
Fat (g)
Kohlrabi 0.110
Amaranth leaves 0.330
Fiber (g)
Kohlrabi 1.10
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.80g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 29 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 | Kohlrabi | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 29 kcal | 23 kcal | +26% |
| Macronutrients | |||
| Water | 90.3 g | 91.7 g | -2% |
| Protein | 1.80 g | 2.46 g | -27% |
| Total lipid (fat) | 0.110 g | 0.330 g | -67% |
| Carbohydrate, by difference | 6.69 g | 4.02 g | +66% |
| Fiber, total dietary | 1.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.014 g | 0.091 g | -85% |
| Fatty acids, total monounsaturated | 0.008 g | 0.076 g | -89% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 54.0 mg | 43.3 mg | +25% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.027 mg | +48% |
| Riboflavin (Vitamin B2) | 0.020 mg | 0.158 mg | -87% |
| Niacin (Vitamin B3) | 0.390 mg | 0.658 mg | -41% |
| Pantothenic acid (Vitamin B5) | 0.160 mg | 0.064 mg | +150% |
| Vitamin B-6 — Pyridoxine | 0.154 mg | 0.192 mg | -20% |
| Biotin (Vitamin B7) | 12.0 ug | 85.0 ug | -86% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 13.2 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 146 ug | -99% |
| Carotene, beta | 21.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.520 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 25.0 mg | 215 mg | -88% |
| Iron, Fe | 0.400 mg | 2.32 mg | -83% |
| Magnesium, Mg | 19.0 mg | 55.0 mg | -65% |
| Phosphorus, P | 45.0 mg | 50.0 mg | -10% |
| Potassium, K | 340 mg | 611 mg | -44% |
| Sodium, Na | 257 mg | 20.0 mg | +1185% |
| Zinc, Zn | 0.310 mg | 0.900 mg | -66% |
| Copper, Cu | 0.132 mg | 0.162 mg | -19% |
| Manganese, Mn | 0.142 mg | 0.885 mg | -84% |
| Selenium, Se | 0.800 ug | 0.900 ug | -11% |
| Other Nutrients | |||
| Energy | 121 kj | 97.0 kj | +25% |
| Ash | 1.10 g | 1.50 g | -27% |
| Total Sugars | 2.80 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 12.0 ug | 85.0 ug | -86% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 12.0 ug | 85.0 ug | -86% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 35.0 IU | 2917 IU | -99% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.100 ug | 1140 ug | -100% |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.001 g | = |
| SFA 16:0 (Palmitic acid) | 0.012 g | 0.073 g | -84% |
| SFA 18:0 (Stearic acid) | 0.001 g | 0.012 g | -92% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.008 g | 0.076 g | -89% |
| Fatty acids, total polyunsaturated | 0.053 g | 0.147 g | -64% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.022 g | 0.145 g | -85% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.028 g | 0.002 g | +1300% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| Tryptophan (EAA) | 0.011 g | 0.031 g | -65% |
| Threonine (EAA) | 0.052 g | 0.099 g | -47% |
| Isoleucine (EAA, BCAA) | 0.083 g | 0.119 g | -30% |
| Leucine (EAA, BCAA) | 0.071 g | 0.195 g | -64% |
| Lysine (EAA) | 0.059 g | 0.127 g | -54% |
| Methionine (EAA) | 0.014 g | 0.036 g | -61% |
| Cystine (conditionally essential) | 0.007 g | 0.029 g | -76% |
| Phenylalanine (EAA) | 0.041 g | 0.133 g | -69% |
| Tyrosine (conditionally essential) | — | 0.080 g | |
| Valine (EAA, BCAA) | 0.053 g | 0.137 g | -61% |
| Arginine (conditionally essential) | 0.111 g | 0.121 g | -8% |
| Histidine (EAA) | 0.020 g | 0.052 g | -62% |
| Alanine | — | 0.139 g | |
| Aspartic acid | — | 0.229 g | |
| Glutamic acid | — | 0.292 g | |
| Glycine (conditionally essential) | — | 0.132 g | |
| Proline (conditionally essential) | — | 0.121 g | |
| Serine | — | 0.111 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.
Kohlrabi, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
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