Mustard greens vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Mustard greens 19
Amaranth leaves 23
Protein (g)
Mustard greens 2.27
Amaranth leaves 2.46
Carbs (g)
Mustard greens 3.11
Amaranth leaves 4.02
Fat (g)
Mustard greens 0.250
Amaranth leaves 0.330
Fiber (g)
Mustard greens 2.80
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 2.27g per 100g.
Which has fewer calories?
Mustard greens, frozen, cooked, boiled, drained, without salt — 19 vs 23 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 | Mustard greens | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 19 kcal | 23 kcal | -17% |
| Macronutrients | |||
| Water | 93.8 g | 91.7 g | +2% |
| Protein | 2.27 g | 2.46 g | -8% |
| Total lipid (fat) | 0.250 g | 0.330 g | -24% |
| Carbohydrate, by difference | 3.11 g | 4.02 g | -23% |
| Fiber, total dietary | 2.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.013 g | 0.091 g | -86% |
| Fatty acids, total monounsaturated | 0.113 g | 0.076 g | +49% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 13.8 mg | 43.3 mg | -68% |
| Thiamin (Vitamin B1) | 0.040 mg | 0.027 mg | +48% |
| Riboflavin (Vitamin B2) | 0.053 mg | 0.158 mg | -66% |
| Niacin (Vitamin B3) | 0.258 mg | 0.658 mg | -61% |
| Pantothenic acid (Vitamin B5) | 0.016 mg | 0.064 mg | -75% |
| Vitamin B-6 — Pyridoxine | 0.108 mg | 0.192 mg | -44% |
| Biotin (Vitamin B7) | 70.0 ug | 85.0 ug | -18% |
| 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 | 146 ug | +142% |
| 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 | 215 mg | -53% |
| Iron, Fe | 1.12 mg | 2.32 mg | -52% |
| Magnesium, Mg | 13.0 mg | 55.0 mg | -76% |
| Phosphorus, P | 24.0 mg | 50.0 mg | -52% |
| Potassium, K | 139 mg | 611 mg | -77% |
| Sodium, Na | 25.0 mg | 20.0 mg | +25% |
| Zinc, Zn | 0.200 mg | 0.900 mg | -78% |
| Copper, Cu | 0.058 mg | 0.162 mg | -64% |
| Manganese, Mn | 0.294 mg | 0.885 mg | -67% |
| Selenium, Se | 0.600 ug | 0.900 ug | -33% |
| Other Nutrients | |||
| Energy | 78.0 kj | 97.0 kj | -20% |
| Ash | 0.570 g | 1.50 g | -62% |
| Total Sugars | 0.320 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 70.0 ug | 85.0 ug | -18% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 70.0 ug | 85.0 ug | -18% |
| 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 | 2917 IU | +143% |
| 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 | 1140 ug | -71% |
| 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 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.006 g | 0.073 g | -92% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.012 g | -83% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.018 g | 0.076 g | -76% |
| 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 | 0.147 g | -68% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.024 g | 0.145 g | -83% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.022 g | 0.002 g | +1000% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 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) | 0.025 g | 0.031 g | -19% |
| Threonine (EAA) | 0.060 g | 0.099 g | -39% |
| Isoleucine (EAA, BCAA) | 0.083 g | 0.119 g | -30% |
| Leucine (EAA, BCAA) | 0.070 g | 0.195 g | -64% |
| Lysine (EAA) | 0.103 g | 0.127 g | -19% |
| Methionine (EAA) | 0.021 g | 0.036 g | -42% |
| Cystine (conditionally essential) | 0.034 g | 0.029 g | +17% |
| Phenylalanine (EAA) | 0.060 g | 0.133 g | -55% |
| Tyrosine (conditionally essential) | 0.120 g | 0.080 g | +50% |
| Valine (EAA, BCAA) | 0.088 g | 0.137 g | -36% |
| Arginine (conditionally essential) | 0.166 g | 0.121 g | +37% |
| Histidine (EAA) | 0.041 g | 0.052 g | -21% |
| 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 | |
| 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.
Mustard greens, frozen, cooked, boiled, drained, without salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +142% in Mustard greens, frozen, cooked, boiled, drained, without salt Zinc, Zn -78% in Mustard greens, frozen, cooked, boiled, drained, without salt Potassium, K -77% in Mustard greens, frozen, cooked, boiled, drained, without salt Magnesium, Mg -76% in Mustard greens, frozen, cooked, boiled, drained, without salt
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