Mustard greens vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals
Calories (kcal)
Mustard greens 19
Amaranth leaves 21
Protein (g)
Mustard greens 2.27
Amaranth leaves 2.11
Carbs (g)
Mustard greens 3.11
Amaranth leaves 4.11
Fat (g)
Mustard greens 0.250
Amaranth leaves 0.180
Fiber (g)
Mustard greens 2.80
Amaranth leaves —
Quick answers
Which has more protein?
Mustard greens, frozen, cooked, boiled, drained, with salt — 2.27g vs 2.11g per 100g.
Which has fewer calories?
Mustard greens, frozen, cooked, boiled, drained, with salt — 19 vs 21 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, with salt 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 | Mustard greens | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 19 kcal | 21 kcal | -10% |
| Macronutrients | |||
| Water | 93.8 g | 91.5 g | +3% |
| Protein | 2.27 g | 2.11 g | +8% |
| Total lipid (fat) | 0.250 g | 0.180 g | +39% |
| Carbohydrate, by difference | 3.11 g | 4.11 g | -24% |
| Fiber, total dietary | 2.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.013 g | 0.050 g | -74% |
| Fatty acids, total monounsaturated | 0.113 g | 0.041 g | +176% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.8 mg | 41.1 mg | -66% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.020 mg | +100% |
| Riboflavin (Vitamin B2) | 0.053 mg | 0.134 mg | -60% |
| Niacin (Vitamin B3) | 0.258 mg | 0.559 mg | -54% |
| Pantothenic acid (Vitamin B5) | 0.016 mg | 0.062 mg | -74% |
| Vitamin B-6 — Pyridoxine | 0.108 mg | 0.177 mg | -39% |
| Biotin (Vitamin B7) | 70.0 ug | 57.0 ug | +23% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.300 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 354 ug | 139 ug | +155% |
| Carotene, beta | 4246 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.35 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 101 mg | 209 mg | -52% |
| Iron, Fe | 1.12 mg | 2.26 mg | -50% |
| Magnesium, Mg | 13.0 mg | 55.0 mg | -76% |
| Phosphorus, P | 24.0 mg | 72.0 mg | -67% |
| Potassium, K | 139 mg | 641 mg | -78% |
| Sodium, Na | 261 mg | 257 mg | +2% |
| Zinc, Zn | 0.200 mg | 0.880 mg | -77% |
| Copper, Cu | 0.058 mg | 0.158 mg | -63% |
| Manganese, Mn | 0.294 mg | 0.861 mg | -66% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 78.0 kj | 88.0 kj | -11% |
| Ash | 0.570 g | 2.11 g | -73% |
| Total Sugars | 0.320 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 70.0 ug | 57.0 ug | +23% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 70.0 ug | 57.0 ug | +23% |
| Betaine | 0.200 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 7076 IU | 2770 IU | +155% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 6672 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 335 ug | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.006 g | 0.040 g | -85% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.006 g | -67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.018 g | 0.041 g | -56% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.023 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.071 g | — | |
| Fatty acids, total polyunsaturated | 0.047 g | 0.080 g | -41% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.024 g | 0.079 g | -70% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.022 g | 0.001 g | +2100% |
| Tryptophan (EAA) | 0.025 g | 0.027 g | -7% |
| Threonine (EAA) | 0.060 g | 0.085 g | -29% |
| Isoleucine (EAA, BCAA) | 0.083 g | 0.102 g | -19% |
| Leucine (EAA, BCAA) | 0.070 g | 0.167 g | -58% |
| Lysine (EAA) | 0.103 g | 0.109 g | -6% |
| Methionine (EAA) | 0.021 g | 0.031 g | -32% |
| Cystine (conditionally essential) | 0.034 g | 0.025 g | +36% |
| Phenylalanine (EAA) | 0.060 g | 0.114 g | -47% |
| Tyrosine (conditionally essential) | 0.120 g | 0.068 g | +76% |
| Valine (EAA, BCAA) | 0.088 g | 0.118 g | -25% |
| Arginine (conditionally essential) | 0.166 g | 0.104 g | +60% |
| Histidine (EAA) | 0.041 g | 0.044 g | -7% |
| Alanine | — | 0.119 g | |
| Aspartic acid | — | 0.196 g | |
| Glutamic acid | — | 0.250 g | |
| Glycine (conditionally essential) | — | 0.113 g | |
| Proline (conditionally essential) | — | 0.104 g | |
| Serine | — | 0.095 g | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Mustard greens, frozen, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +155% in Mustard greens, frozen, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +100% in Mustard greens, frozen, cooked, boiled, drained, with salt Potassium, K -78% in Mustard greens, frozen, cooked, boiled, drained, with salt Zinc, Zn -77% in Mustard greens, frozen, cooked, boiled, drained, with salt
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