Turnip greens and turnips vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Turnip greens 34
Amaranth leaves 23
Protein (g)
Turnip greens 2.99
Amaranth leaves 2.46
Carbs (g)
Turnip greens 4.74
Amaranth leaves 4.02
Fat (g)
Turnip greens 0.380
Amaranth leaves 0.330
Fiber (g)
Turnip greens 3.10
Amaranth leaves —
Quick answers
Which has more protein?
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt — 2.99g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 34 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 | Turnip greens and turnips | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 23 kcal | +48% |
| Macronutrients | |||
| Water | 91.0 g | 91.7 g | -1% |
| Protein | 2.99 g | 2.46 g | +22% |
| Total lipid (fat) | 0.380 g | 0.330 g | +15% |
| Carbohydrate, by difference | 4.74 g | 4.02 g | +18% |
| Fiber, total dietary | 3.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.085 g | 0.091 g | -7% |
| Fatty acids, total monounsaturated | 0.024 g | 0.076 g | -68% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 18.2 mg | 43.3 mg | -58% |
| Thiamin (Vitamin B1) | 0.050 mg | 0.027 mg | +85% |
| Riboflavin (Vitamin B2) | 0.065 mg | 0.158 mg | -59% |
| Niacin (Vitamin B3) | 0.486 mg | 0.658 mg | -26% |
| Pantothenic acid (Vitamin B5) | 0.083 mg | 0.064 mg | +30% |
| Vitamin B-6 — Pyridoxine | 0.067 mg | 0.192 mg | -65% |
| Biotin (Vitamin B7) | 33.0 ug | 85.0 ug | -61% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 2.10 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 431 ug | 146 ug | +195% |
| Carotene, beta | 5167 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.13 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 128 mg | 215 mg | -40% |
| Iron, Fe | 1.75 mg | 2.32 mg | -25% |
| Magnesium, Mg | 24.0 mg | 55.0 mg | -56% |
| Phosphorus, P | 32.0 mg | 50.0 mg | -36% |
| Potassium, K | 216 mg | 611 mg | -65% |
| Sodium, Na | 255 mg | 20.0 mg | +1175% |
| Zinc, Zn | 0.370 mg | 0.900 mg | -59% |
| Copper, Cu | 0.133 mg | 0.162 mg | -18% |
| Manganese, Mn | 0.400 mg | 0.885 mg | -55% |
| Selenium, Se | 1.10 ug | 0.900 ug | +22% |
| Other Nutrients | |||
| Energy | 144 kj | 97.0 kj | +48% |
| Ash | 0.850 g | 1.50 g | -43% |
| Total Sugars | 0.950 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 33.0 ug | 85.0 ug | -61% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 33.0 ug | 85.0 ug | -61% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 8612 IU | 2917 IU | +195% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 9532 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 415 ug | 1140 ug | -64% |
| SFA 8:0 (Caprylic acid) | 0.002 g | — | |
| SFA 10:0 (Capric acid) | 0.002 g | — | |
| SFA 12:0 (Lauric acid) | 0.002 g | — | |
| SFA 14:0 (Myristic acid) | 0.003 g | 0.001 g | +200% |
| SFA 16:0 (Palmitic acid) | 0.065 g | 0.073 g | -11% |
| SFA 18:0 (Stearic acid) | 0.012 g | 0.012 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.016 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.008 g | 0.076 g | -89% |
| Fatty acids, total polyunsaturated | 0.160 g | 0.147 g | +9% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.046 g | 0.145 g | -68% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.114 g | 0.002 g | +5600% |
| Tryptophan (EAA) | 0.049 g | 0.031 g | +58% |
| Threonine (EAA) | 0.156 g | 0.099 g | +58% |
| Isoleucine (EAA, BCAA) | 0.151 g | 0.119 g | +27% |
| Leucine (EAA, BCAA) | 0.257 g | 0.195 g | +32% |
| Lysine (EAA) | 0.187 g | 0.127 g | +47% |
| Methionine (EAA) | 0.065 g | 0.036 g | +81% |
| Cystine (conditionally essential) | 0.032 g | 0.029 g | +10% |
| Phenylalanine (EAA) | 0.171 g | 0.133 g | +29% |
| Tyrosine (conditionally essential) | 0.109 g | 0.080 g | +36% |
| Valine (EAA, BCAA) | 0.193 g | 0.137 g | +41% |
| Arginine (conditionally essential) | 0.176 g | 0.121 g | +45% |
| Histidine (EAA) | 0.070 g | 0.052 g | +35% |
| Alanine | 0.195 g | 0.139 g | +40% |
| Aspartic acid | 0.304 g | 0.229 g | +33% |
| Glutamic acid | 0.410 g | 0.292 g | +40% |
| Glycine (conditionally essential) | 0.169 g | 0.132 g | +28% |
| Proline (conditionally essential) | 0.135 g | 0.121 g | +12% |
| Serine | 0.119 g | 0.111 g | +7% |
| 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.
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1175% in Turnip greens and turnips, frozen, cooked, boiled, drained, with salt Vitamin A, RAE +195% in Turnip greens and turnips, frozen, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +85% in Turnip greens and turnips, frozen, cooked, boiled, drained, with salt Vitamin B-6 — Pyridoxine -65% in Turnip greens and turnips, frozen, cooked, boiled, drained, with salt
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