Which has more protein, Turnip greens, frozen, unprepared or Amaranth leaves, cooked, boiled, drained, with salt?

Turnip greens, frozen, unprepared has more protein at 2.47g per 100g, compared to 2.11g for Amaranth leaves, cooked, boiled, drained, with salt.

Which has more calories, Turnip greens, frozen, unprepared or Amaranth leaves, cooked, boiled, drained, with salt?

Turnip greens, frozen, unprepared has more calories at 22 kcal per 100g, compared to 21 kcal for Amaranth leaves, cooked, boiled, drained, with salt.

Is Turnip greens, frozen, unprepared healthier than Amaranth leaves, cooked, boiled, drained, with salt?

Based on vitamin and mineral density, Amaranth leaves, cooked, boiled, drained, with salt scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

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 22

Amaranth leaves 21

Protein (g)

Turnip greens 2.47

Amaranth leaves 2.11

Carbs (g)

Turnip greens 3.67

Amaranth leaves 4.11

Fat (g)

Turnip greens 0.310

Amaranth leaves 0.180

Fiber (g)

Turnip greens 2.50

Amaranth leaves —

Quick answers

Which has more protein?

Turnip greens, frozen, unprepared — 2.47g vs 2.11g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 22 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	22 kcal	21 kcal	+5%
Macronutrients
Water	92.9 g	91.5 g	+2%
Protein	2.47 g	2.11 g	+17%
Total lipid (fat)	0.310 g	0.180 g	+72%
Carbohydrate, by difference	3.67 g	4.11 g	-11%
Fiber, total dietary	2.50 g	—
Fats & Fatty Acids
Fatty acids, total saturated	0.073 g	0.050 g	+46%
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	26.8 mg	41.1 mg	-35%
Thiamin (Vitamin B1)	0.044 mg	0.020 mg	+120%
Riboflavin (Vitamin B2)	0.091 mg	0.134 mg	-32%
Niacin (Vitamin B3)	0.383 mg	0.559 mg	-31%
Pantothenic acid (Vitamin B5)	0.140 mg	0.062 mg	+126%
Vitamin B-6 — Pyridoxine	0.100 mg	0.177 mg	-44%
Biotin (Vitamin B7)	74.0 ug	57.0 ug	+30%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	309 ug	139 ug	+122%
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	27.0 mg	55.0 mg	-51%
Phosphorus, P	27.0 mg	72.0 mg	-62%
Potassium, K	184 mg	641 mg	-71%
Sodium, Na	12.0 mg	257 mg	-95%
Zinc, Zn	0.170 mg	0.880 mg	-81%
Copper, Cu	0.057 mg	0.158 mg	-64%
Manganese, Mn	0.369 mg	0.861 mg	-57%
Selenium, Se	0.900 ug	0.900 ug	=
Other Nutrients
Energy	92.0 kj	88.0 kj	+5%
Ash	0.620 g	2.11 g	-71%
Folic acid (Vitamin B9 — synthetic)	74.0 ug	57.0 ug	+30%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	74.0 ug	57.0 ug	+30%
Retinol	0 ug	0 ug	=
Vitamin A, IU	6184 IU	2770 IU	+123%
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
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)	0.056 g	0.040 g	+40%
SFA 18:0 (Stearic acid)	0.010 g	0.006 g	+67%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.015 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	0.125 g	0.080 g	+56%
PUFA 18:2 (Omega-6, Linoleic acid)	0.038 g	0.079 g	-52%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.087 g	0.001 g	+8600%
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)	0.043 g	0.027 g	+59%
Threonine (EAA)	0.135 g	0.085 g	+59%
Isoleucine (EAA, BCAA)	0.128 g	0.102 g	+25%
Leucine (EAA, BCAA)	0.226 g	0.167 g	+35%
Lysine (EAA)	0.161 g	0.109 g	+48%
Methionine (EAA)	0.056 g	0.031 g	+81%
Cystine (conditionally essential)	0.028 g	0.025 g	+12%
Phenylalanine (EAA)	0.152 g	0.114 g	+33%
Tyrosine (conditionally essential)	0.096 g	0.068 g	+41%
Valine (EAA, BCAA)	0.168 g	0.118 g	+42%
Arginine (conditionally essential)	0.154 g	0.104 g	+48%
Histidine (EAA)	0.060 g	0.044 g	+36%
Alanine	0.169 g	0.119 g	+42%
Aspartic acid	0.260 g	0.196 g	+33%
Glutamic acid	0.337 g	0.250 g	+35%
Glycine (conditionally essential)	0.148 g	0.113 g	+31%
Proline (conditionally essential)	0.116 g	0.104 g	+12%
Serine	0.101 g	0.095 g	+6%
Alcohol, ethyl	0 g	—

* 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, unprepared nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Pantothenic acid (Vitamin B5) +126% in Turnip greens, frozen, unprepared Vitamin A, RAE +122% in Turnip greens, frozen, unprepared Thiamin (Vitamin B1) +120% in Turnip greens, frozen, unprepared Sodium, Na -95% in Turnip greens, frozen, unprepared

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