Turnip 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)
Turnip greens 19
Amaranth leaves 21
Protein (g)
Turnip greens 1.36
Amaranth leaves 2.11
Carbs (g)
Turnip greens 2.81
Amaranth leaves 4.11
Fat (g)
Turnip greens 0.300
Amaranth leaves 0.180
Fiber (g)
Turnip greens 1.30
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, with salt — 2.11g vs 1.36g per 100g.
Which has fewer calories?
Turnip greens, canned, no salt added — 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 | Turnip greens | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 19 kcal | 21 kcal | -10% |
| Macronutrients | |||
| Water | 94.7 g | 91.5 g | +3% |
| Protein | 1.36 g | 2.11 g | -36% |
| Total lipid (fat) | 0.300 g | 0.180 g | +67% |
| Carbohydrate, by difference | 2.81 g | 4.11 g | -32% |
| Fiber, total dietary | 1.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.070 g | 0.050 g | +40% |
| Fatty acids, total monounsaturated | 0.020 g | 0.041 g | -51% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.5 mg | 41.1 mg | -62% |
| Thiamin (Vitamin B1) | 0.010 mg | 0.020 mg | -50% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.134 mg | -55% |
| Niacin (Vitamin B3) | 0.360 mg | 0.559 mg | -36% |
| Pantothenic acid (Vitamin B5) | 0.214 mg | 0.062 mg | +245% |
| Vitamin B-6 — Pyridoxine | 0.040 mg | 0.177 mg | -77% |
| Biotin (Vitamin B7) | 92.0 ug | 57.0 ug | +61% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.300 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 298 ug | 139 ug | +114% |
| Carotene, beta | 3573 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.47 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 118 mg | 209 mg | -44% |
| Iron, Fe | 1.51 mg | 2.26 mg | -33% |
| Magnesium, Mg | 20.0 mg | 55.0 mg | -64% |
| Phosphorus, P | 21.0 mg | 72.0 mg | -71% |
| Potassium, K | 141 mg | 641 mg | -78% |
| Sodium, Na | 29.0 mg | 257 mg | -89% |
| Zinc, Zn | 0.230 mg | 0.880 mg | -74% |
| Copper, Cu | 0.083 mg | 0.158 mg | -47% |
| Manganese, Mn | 0.263 mg | 0.861 mg | -69% |
| Selenium, Se | 0.700 ug | 0.900 ug | -22% |
| Other Nutrients | |||
| Energy | 81.0 kj | 88.0 kj | -8% |
| Ash | 0.840 g | 2.11 g | -60% |
| Total Sugars | 0.420 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | 57.0 ug | +61% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | 57.0 ug | +61% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 5954 IU | 2770 IU | +115% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 6591 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 287 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.001 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 g | |
| SFA 16:0 (Palmitic acid) | 0.054 g | 0.040 g | +35% |
| SFA 18:0 (Stearic acid) | 0.010 g | 0.006 g | +67% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.041 g | -88% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.120 g | 0.080 g | +50% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.036 g | 0.079 g | -54% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.084 g | 0.001 g | +8300% |
| 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) | — | 0.027 g | |
| Threonine (EAA) | — | 0.085 g | |
| Isoleucine (EAA, BCAA) | — | 0.102 g | |
| Leucine (EAA, BCAA) | — | 0.167 g | |
| Lysine (EAA) | — | 0.109 g | |
| Methionine (EAA) | — | 0.031 g | |
| Cystine (conditionally essential) | — | 0.025 g | |
| Phenylalanine (EAA) | — | 0.114 g | |
| Tyrosine (conditionally essential) | — | 0.068 g | |
| Valine (EAA, BCAA) | — | 0.118 g | |
| Arginine (conditionally essential) | — | 0.104 g | |
| Histidine (EAA) | — | 0.044 g | |
| 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 | |
| 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.
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