Turnip greens vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, cooked, boiled, drained, without salt is higher in more vitamins & minerals
Calories (kcal)
Turnip greens 20
Amaranth leaves 21
Protein (g)
Turnip greens 1.14
Amaranth leaves 2.11
Carbs (g)
Turnip greens 4.36
Amaranth leaves 4.11
Fat (g)
Turnip greens 0.230
Amaranth leaves 0.180
Fiber (g)
Turnip greens 3.50
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, cooked, boiled, drained, without salt — 2.11g vs 1.14g per 100g.
Which has fewer calories?
Turnip greens, cooked, boiled, drained, with salt — 20 vs 21 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, cooked, boiled, drained, without 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 | 20 kcal | 21 kcal | -5% |
| Macronutrients | |||
| Water | 93.2 g | 91.5 g | +2% |
| Protein | 1.14 g | 2.11 g | -46% |
| Total lipid (fat) | 0.230 g | 0.180 g | +28% |
| Carbohydrate, by difference | 4.36 g | 4.11 g | +6% |
| Fiber, total dietary | 3.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.053 g | 0.050 g | +6% |
| Fatty acids, total monounsaturated | 0.015 g | 0.041 g | -63% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 27.4 mg | 41.1 mg | -33% |
| Thiamin (Vitamin B1) | 0.045 mg | 0.020 mg | +125% |
| Riboflavin (Vitamin B2) | 0.072 mg | 0.134 mg | -46% |
| Niacin (Vitamin B3) | 0.411 mg | 0.559 mg | -26% |
| Pantothenic acid (Vitamin B5) | 0.274 mg | 0.062 mg | +342% |
| Vitamin B-6 — Pyridoxine | 0.180 mg | 0.177 mg | +2% |
| Biotin (Vitamin B7) | 118 ug | 57.0 ug | +107% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 381 ug | 139 ug | +174% |
| Carotene, beta | 4575 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.88 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 137 mg | 209 mg | -34% |
| Iron, Fe | 0.800 mg | 2.26 mg | -65% |
| Magnesium, Mg | 22.0 mg | 55.0 mg | -60% |
| Phosphorus, P | 29.0 mg | 72.0 mg | -60% |
| Potassium, K | 203 mg | 641 mg | -68% |
| Sodium, Na | 265 mg | 21.0 mg | +1162% |
| Zinc, Zn | 0.140 mg | 0.880 mg | -84% |
| Copper, Cu | 0.253 mg | 0.158 mg | +60% |
| Manganese, Mn | 0.337 mg | 0.861 mg | -61% |
| Selenium, Se | 0.900 ug | 0.900 ug | = |
| Other Nutrients | |||
| Energy | 85.0 kj | 88.0 kj | -3% |
| Ash | 1.07 g | 2.11 g | -49% |
| Total Sugars | 0.530 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 118 ug | 57.0 ug | +107% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 118 ug | 57.0 ug | +107% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 7625 IU | 2770 IU | +175% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 8440 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 368 ug | — | |
| SFA 8:0 (Caprylic acid) | 0.001 g | — | |
| SFA 10:0 (Capric acid) | 0.001 g | — | |
| SFA 12:0 (Lauric acid) | 0.001 g | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.041 g | 0.040 g | +3% |
| SFA 18:0 (Stearic acid) | 0.007 g | 0.006 g | +17% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.011 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.004 g | 0.041 g | -90% |
| Fatty acids, total polyunsaturated | 0.091 g | 0.080 g | +14% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.028 g | 0.079 g | -65% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.064 g | 0.001 g | +6300% |
| Tryptophan (EAA) | 0.020 g | 0.027 g | -26% |
| Threonine (EAA) | 0.063 g | 0.085 g | -26% |
| Isoleucine (EAA, BCAA) | 0.059 g | 0.102 g | -42% |
| Leucine (EAA, BCAA) | 0.105 g | 0.167 g | -37% |
| Lysine (EAA) | 0.074 g | 0.109 g | -32% |
| Methionine (EAA) | 0.026 g | 0.031 g | -16% |
| Cystine (conditionally essential) | 0.013 g | 0.025 g | -48% |
| Phenylalanine (EAA) | 0.070 g | 0.114 g | -39% |
| Tyrosine (conditionally essential) | 0.044 g | 0.068 g | -35% |
| Valine (EAA, BCAA) | 0.078 g | 0.118 g | -34% |
| Arginine (conditionally essential) | 0.072 g | 0.104 g | -31% |
| Histidine (EAA) | 0.028 g | 0.044 g | -36% |
| Alanine | 0.078 g | 0.119 g | -34% |
| Aspartic acid | 0.121 g | 0.196 g | -38% |
| Glutamic acid | 0.156 g | 0.250 g | -38% |
| Glycine (conditionally essential) | 0.069 g | 0.113 g | -39% |
| Proline (conditionally essential) | 0.054 g | 0.104 g | -48% |
| Serine | 0.047 g | 0.095 g | -51% |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Kaempferol | — | 0 mg | |
| Myricetin | — | 0.550 mg | |
| Quercetin | — | 0.880 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, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, cooked, boiled, drained, without salt nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1162% in Turnip greens, cooked, boiled, drained, with salt Pantothenic acid (Vitamin B5) +342% in Turnip greens, cooked, boiled, drained, with salt Vitamin A, RAE +174% in Turnip greens, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +125% in Turnip greens, cooked, boiled, drained, with salt
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