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Amaranth leaves, cooked
Amaranth leaves, cooked4
VS
Kale, raw
Kale, raw4

Dead heat · 8 categories decided

Amaranth leaves, cooked: 100 g · Kale, raw: 100 g.

The verdict

It's a dead heat — each wins 4 of 8 match-ups.

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

Pick Kale, raw for more protein, less sodium, more calcium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    21 kcal
    35 kcal
  • Proteinmore is better
    2.11 g
    2.92 gWIN
  • Carbohydrate
    4.11 g
    4.42 g
  • Fibermore is better
    —
    4.1 g
  • Total sugarsless is better
    —
    0.99 g
  • Total fat
    0.18 g
    1.49 g
  • Saturated fatless is better
    WIN0.05 g
    0.18 g
  • Sodiumless is better
    257 mg
    53 mgWIN
  • Potassiummore is better
    WIN641 mg
    348 mg
  • Calciummore is better
    209 mg
    254 mgWIN
  • Ironmore is better
    WIN2.26 mg
    1.6 mg
  • Magnesiummore is better
    WIN55 mg
    33 mg
  • Vitamin Cmore is better
    41.1 mg
    93.4 mgWIN
  • 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.