NutriBase

Amaranth Leaves, Cooked vs Kale, Frozen: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Vegetables Amaranth Leaves, Cooked 21 kcal · 100 g VS Vegetables Kale, Frozen 36 kcal · 100 g

Key differences

  • Kale, Frozen has more calories; Amaranth Leaves, Cooked is lower in calories.
  • Kale, Frozen has more protein per 100 g.
  • Amaranth Leaves, Cooked is notably higher in iron.
  • Amaranth Leaves, Cooked is notably higher in potassium.
  • Amaranth Leaves, Cooked is notably higher in vitamin c.

Nutrient comparison (per 100 g)

Nutrient Amaranth Leaves, Cooked Kale, Frozen
Calories 21 kcal 36 kcal
Protein 2.1 g 2.9 g
Total Fat 0.2 g 1.2 g
Saturated Fat 0.1 g —
Carbohydrate 4.1 g 5.3 g
Dietary Fiber — —
Total Sugars — 1.1 g
Sodium 257 mg 16 mg
Potassium 641 mg 144 mg
Calcium 209 mg 150 mg
Iron 2.3 mg 0.8 mg
Magnesium 55 mg 25 mg
Vitamin C 41.1 mg 17.8 mg
Vitamin A 139 mcg 146 mcg
Vitamin D 0 mcg —
Cholesterol 0 mg —

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Amaranth Leaves, Cooked

  • Protein 31.8%
  • Fat 6.1%
  • Carbs 62%

Kale, Frozen

  • Protein 26.8%
  • Fat 24.8%
  • Carbs 48.3%

Frequently asked questions

Which has more calories, Amaranth Leaves, Cooked or Kale, Frozen?
Per 100 g: Amaranth Leaves, Cooked has 21 kcal, Kale, Frozen has 36 kcal.
Which has more protein, Amaranth Leaves, Cooked or Kale, Frozen?
Per 100 g: Amaranth Leaves, Cooked has 2.1 g of protein, Kale, Frozen has 2.9 g.

Compare with other foods

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Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.