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 32
Amaranth leaves 23
Protein (g)
Turnip greens 1.50
Amaranth leaves 2.46
Carbs (g)
Turnip greens 7.13
Amaranth leaves 4.02
Fat (g)
Turnip greens 0.300
Amaranth leaves 0.330
Fiber (g)
Turnip greens 3.20
Amaranth leaves —
Quick answers
Which has more protein?
Amaranth leaves, raw — 2.46g vs 1.50g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 32 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 | 32 kcal | 23 kcal | +39% |
| Macronutrients | |||
| Water | 89.7 g | 91.7 g | -2% |
| Protein | 1.50 g | 2.46 g | -39% |
| Total lipid (fat) | 0.300 g | 0.330 g | -9% |
| Carbohydrate, by difference | 7.13 g | 4.02 g | +77% |
| Fiber, total dietary | 3.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.070 g | 0.091 g | -23% |
| Fatty acids, total monounsaturated | 0.020 g | 0.076 g | -74% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 60.0 mg | 43.3 mg | +39% |
| Thiamin (Vitamin B1) | 0.070 mg | 0.027 mg | +159% |
| Riboflavin (Vitamin B2) | 0.100 mg | 0.158 mg | -37% |
| Niacin (Vitamin B3) | 0.600 mg | 0.658 mg | -9% |
| Pantothenic acid (Vitamin B5) | 0.380 mg | 0.064 mg | +494% |
| Vitamin B-6 — Pyridoxine | 0.263 mg | 0.192 mg | +37% |
| Biotin (Vitamin B7) | 194 ug | 85.0 ug | +128% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 579 ug | 146 ug | +297% |
| Carotene, beta | 6952 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.86 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 190 mg | 215 mg | -12% |
| Iron, Fe | 1.10 mg | 2.32 mg | -53% |
| Magnesium, Mg | 31.0 mg | 55.0 mg | -44% |
| Phosphorus, P | 42.0 mg | 50.0 mg | -16% |
| Potassium, K | 296 mg | 611 mg | -52% |
| Sodium, Na | 40.0 mg | 20.0 mg | +100% |
| Zinc, Zn | 0.190 mg | 0.900 mg | -79% |
| Copper, Cu | 0.350 mg | 0.162 mg | +116% |
| Manganese, Mn | 0.466 mg | 0.885 mg | -47% |
| Selenium, Se | 1.20 ug | 0.900 ug | +33% |
| Other Nutrients | |||
| Energy | 132 kj | 97.0 kj | +36% |
| Ash | 1.40 g | 1.50 g | -7% |
| Total Sugars | 0.810 g | — | |
| Glucose | 0.520 g | — | |
| Fructose | 0.290 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 194 ug | 85.0 ug | +128% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 194 ug | 85.0 ug | +128% |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 11587 IU | 2917 IU | +297% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 12825 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.160 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 251 ug | 1140 ug | -78% |
| 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 | 0.001 g | +200% |
| SFA 16:0 (Palmitic acid) | 0.054 g | 0.073 g | -26% |
| SFA 18:0 (Stearic acid) | 0.010 g | 0.012 g | -17% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 0.076 g | -93% |
| 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 | 0.147 g | -18% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.036 g | 0.145 g | -75% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.084 g | 0.002 g | +4100% |
| 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 | — | |
| Phytosterols | 12.0 mg | — | |
| Tryptophan (EAA) | 0.026 g | 0.031 g | -16% |
| Threonine (EAA) | 0.082 g | 0.099 g | -17% |
| Isoleucine (EAA, BCAA) | 0.078 g | 0.119 g | -34% |
| Leucine (EAA, BCAA) | 0.137 g | 0.195 g | -30% |
| Lysine (EAA) | 0.098 g | 0.127 g | -23% |
| Methionine (EAA) | 0.034 g | 0.036 g | -6% |
| Cystine (conditionally essential) | 0.017 g | 0.029 g | -41% |
| Phenylalanine (EAA) | 0.092 g | 0.133 g | -31% |
| Tyrosine (conditionally essential) | 0.058 g | 0.080 g | -28% |
| Valine (EAA, BCAA) | 0.102 g | 0.137 g | -26% |
| Arginine (conditionally essential) | 0.094 g | 0.121 g | -22% |
| Histidine (EAA) | 0.036 g | 0.052 g | -31% |
| Alanine | 0.103 g | 0.139 g | -26% |
| Aspartic acid | 0.158 g | 0.229 g | -31% |
| Glutamic acid | 0.204 g | 0.292 g | -30% |
| Glycine (conditionally essential) | 0.090 g | 0.132 g | -32% |
| Proline (conditionally essential) | 0.071 g | 0.121 g | -41% |
| Serine | 0.061 g | 0.111 g | -45% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 11.9 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.730 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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