NutriBasesNutrition Intelligence

Amaranth Leaves, Raw 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, Raw 23 kcal · 100 g VS Vegetables Kale, Frozen 28 kcal · 100 g

Key differences

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

At a glance

Amaranth Leaves, Raw on the left, Kale, Frozen on the right. The longer bar holds more per 100 g; green marks the generally more favorable value.

Calories
23 kcal
28 kcal
Protein
2.5 g
2.7 g
Total Fat
0.3 g
0.5 g
Carbohydrate
4 g
4.9 g
Dietary Fiber
—
2 g
Total Sugars
—
0.9 g

Nutrient comparison (per 100 g)

Nutrient Amaranth Leaves, Raw Kale, Frozen
Calories 23 kcal 28 kcal
Protein 2.5 g 2.7 g
Total Fat 0.3 g 0.5 g
Saturated Fat 0.1 g 0.1 g
Carbohydrate 4 g 4.9 g
Dietary Fiber — 2 g
Total Sugars — 0.9 g
Sodium 20 mg 15 mg
Potassium 611 mg 333 mg
Calcium 215 mg 136 mg
Iron 2.3 mg 0.9 mg
Magnesium 55 mg 18 mg
Vitamin C 43.3 mg 39.3 mg
Vitamin A 146 mcg 206 mcg
Vitamin D 0 mcg 0 mcg
Cholesterol 0 mg 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, Raw

  • Protein34.1%2.5 g
  • Fat10.3%0.3 g
  • Carbs55.7%4 g

Kale, Frozen

  • Protein35.1%2.7 g
  • Fat13.7%0.5 g
  • Carbs51.2%4.9 g

Frequently asked questions

Which has more calories, Amaranth Leaves, Raw or Kale, Frozen?
Per 100 g: Amaranth Leaves, Raw has 23 kcal, Kale, Frozen has 28 kcal.
Which has more protein, Amaranth Leaves, Raw or Kale, Frozen?
Per 100 g: Amaranth Leaves, Raw has 2.5 g of protein, Kale, Frozen has 2.7 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.