Turnip 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)
Turnip greens 29
Amaranth leaves 23
Protein (g)
Turnip greens 3.35
Amaranth leaves 2.46
Carbs (g)
Turnip greens 4.98
Amaranth leaves 4.02
Fat (g)
Turnip greens 0.420
Amaranth leaves 0.330
Fiber (g)
Turnip greens 3.40
Amaranth leaves —
Quick answers
Which has more protein?
Turnip greens, frozen, cooked, boiled, drained, with salt — 3.35g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 29 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 | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 29 kcal | 23 kcal | +26% |
| Macronutrients | |||
| Water | 90.4 g | 91.7 g | -1% |
| Protein | 3.35 g | 2.46 g | +36% |
| Total lipid (fat) | 0.420 g | 0.330 g | +27% |
| Carbohydrate, by difference | 4.98 g | 4.02 g | +24% |
| Fiber, total dietary | 3.40 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.099 g | 0.091 g | +9% |
| Fatty acids, total monounsaturated | 0.028 g | 0.076 g | -63% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 21.8 mg | 43.3 mg | -50% |
| Thiamin (Vitamin B1) | 0.054 mg | 0.027 mg | +100% |
| Riboflavin (Vitamin B2) | 0.074 mg | 0.158 mg | -53% |
| Niacin (Vitamin B3) | 0.468 mg | 0.658 mg | -29% |
| Pantothenic acid (Vitamin B5) | 0.069 mg | 0.064 mg | +8% |
| Vitamin B-6 — Pyridoxine | 0.067 mg | 0.192 mg | -65% |
| Biotin (Vitamin B7) | 39.0 ug | 85.0 ug | -54% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 0.500 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 538 ug | 146 ug | +268% |
| Carotene, beta | 6459 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.66 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 152 mg | 215 mg | -29% |
| Iron, Fe | 1.94 mg | 2.32 mg | -16% |
| Magnesium, Mg | 26.0 mg | 55.0 mg | -53% |
| Phosphorus, P | 34.0 mg | 50.0 mg | -32% |
| Potassium, K | 224 mg | 611 mg | -63% |
| Sodium, Na | 251 mg | 20.0 mg | +1155% |
| Zinc, Zn | 0.410 mg | 0.900 mg | -54% |
| Copper, Cu | 0.150 mg | 0.162 mg | -7% |
| Manganese, Mn | 0.475 mg | 0.885 mg | -46% |
| Selenium, Se | 1.20 ug | 0.900 ug | +33% |
| Other Nutrients | |||
| Energy | 123 kj | 97.0 kj | +27% |
| Ash | 0.850 g | 1.50 g | -43% |
| Total Sugars | 0.750 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 39.0 ug | 85.0 ug | -54% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 39.0 ug | 85.0 ug | -54% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 10765 IU | 2917 IU | +269% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 11915 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 519 ug | 1140 ug | -54% |
| 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) | 0.004 g | 0.001 g | +300% |
| SFA 16:0 (Palmitic acid) | 0.076 g | 0.073 g | +4% |
| SFA 18:0 (Stearic acid) | 0.014 g | 0.012 g | +17% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.007 g | 0.076 g | -91% |
| Fatty acids, total polyunsaturated | 0.170 g | 0.147 g | +16% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.051 g | 0.145 g | -65% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.119 g | 0.002 g | +5850% |
| Tryptophan (EAA) | 0.058 g | 0.031 g | +87% |
| Threonine (EAA) | 0.184 g | 0.099 g | +86% |
| Isoleucine (EAA, BCAA) | 0.173 g | 0.119 g | +45% |
| Leucine (EAA, BCAA) | 0.307 g | 0.195 g | +57% |
| Lysine (EAA) | 0.218 g | 0.127 g | +72% |
| Methionine (EAA) | 0.076 g | 0.036 g | +111% |
| Cystine (conditionally essential) | 0.038 g | 0.029 g | +31% |
| Phenylalanine (EAA) | 0.206 g | 0.133 g | +55% |
| Tyrosine (conditionally essential) | 0.130 g | 0.080 g | +62% |
| Valine (EAA, BCAA) | 0.228 g | 0.137 g | +66% |
| Arginine (conditionally essential) | 0.210 g | 0.121 g | +74% |
| Histidine (EAA) | 0.081 g | 0.052 g | +56% |
| Alanine | 0.229 g | 0.139 g | +65% |
| Aspartic acid | 0.353 g | 0.229 g | +54% |
| Glutamic acid | 0.457 g | 0.292 g | +57% |
| Glycine (conditionally essential) | 0.201 g | 0.132 g | +52% |
| Proline (conditionally essential) | 0.158 g | 0.121 g | +31% |
| Serine | 0.137 g | 0.111 g | +23% |
| 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, frozen, cooked, boiled, drained, with salt nutrition facts Amaranth leaves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1155% in Turnip greens, frozen, cooked, boiled, drained, with salt Vitamin A, RAE +268% in Turnip greens, frozen, cooked, boiled, drained, with salt Thiamin (Vitamin B1) +100% in Turnip greens, frozen, cooked, boiled, drained, with salt Vitamin B-6 — Pyridoxine -65% in Turnip greens, frozen, cooked, boiled, drained, with salt
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