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Amaranth leaves, cooked Leader
Amaranth leaves, cooked6
VS
Kale, frozen, cooked
Kale, frozen, cooked2

Amaranth leaves, cooked leads 6–2 · 8 categories decided

Each value is per 100 g edible portion.

The verdict

Amaranth leaves, cooked comes out ahead, winning 6 of 8 nutrient match-ups.

Pick Amaranth leaves, cooked for less saturated fat, more potassium, more calcium, more iron, more magnesium and more vitamin C.

Pick Kale, frozen, cooked for more protein and less sodium.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    21 kcal
    36 kcal
  • Proteinmore is better
    2.11 g
    2.94 gWIN
  • Carbohydrate
    4.11 g
    5.3 g
  • Fibermore is better
    —
    2.3 g
  • Total sugarsless is better
    —
    1.21 g
  • Total fat
    0.18 g
    1.21 g
  • Saturated fatless is better
    WIN0.05 g
    0.16 g
  • Sodiumless is better
    257 mg
    252 mgWIN
  • Potassiummore is better
    WIN641 mg
    144 mg
  • Calciummore is better
    WIN209 mg
    150 mg
  • Ironmore is better
    WIN2.26 mg
    0.84 mg
  • Magnesiummore is better
    WIN55 mg
    25 mg
  • Vitamin Cmore is better
    WIN41.1 mg
    17.8 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.