Plant Based Diet
Plant Based Diet
By | November 30th, 2013 | Modified - December 4th, 2014

Amaranth The Superior Kale?

Amaranth The Superior Kale?
Amaranth The Superior Kale?

Amaranth is here, the new sheriff in town. Kale is known as the “queen of greens” and maybe amaranth should be known as the “king of greens.” I grew up eating amaranth but I didn’t know it by that name then. Amaranth is the traditional for callaloo, and callaloo is the name I knew the green by.

Callaloo is a popular Jamaican green leafy vegetable that I grew up eating on the weekends for breakfast. My mother would steam it with onions and spices, and we would eat it with dumplings and plantains. Amaranth greens are used in African and Caribbean dishes so it is not widely available in stores which is the reason why I don’t eat it much now. I must change this because I don’t want to do without having this nutritional powerhouse as part of my daily diet.

I can’t believe I recently found out how nutritious amaranth is, but better late than never in this case. Kale is known as a nutritional powerhouse because 100 grams of raw kale contains 308% of the daily recommended value of vitamin A, 200% of vitamin C, 1021% of vitamin K, 14% of vitamin B6, 14% of calcium, 13% of potassium, 14% of copper, 39% of manganese, and 3 grams of protein.

Wow, and kale also contains other vitamins and minerals, and 100 grams is only 50 calories. Still, kale make room for the new sheriff in town, or at least the co-sheriff!

Amaranth Benefits

How can amaranth top the nutritional powerhouse kale? Per 100 grams of raw amaranth leaves (greens) vs 100 grams of raw kale, amaranth beats kale in the following:

Values based on USDA SR-26 Amaranth Leaves, Raw, Dietary Reference Intakes (DRIs), and are given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. View a full report on amaranth nutrition here.

Nutrient Amaranth Kale
Vitamin K: 1425% 1021%
Folate 21% 7%
Calcium 22% 14%
Iron 13% 9%
Magnesium 14% 8%
Potassium 17% 13%
Sodium 1% 2%
Zinc 6% 3%
Manganese 44% 39%

I don’t want you to look at this comparison and think kale is a slouch. Kale is a nutrient powerhouse in its own right, and it stands tall over most vegetables and dominates amaranth in the vitamin A and vitamin C categories.

I blend vegetable juices everyday and kale is a staple of my “Bam Bam” juice. Blending vegetables into a juice allows me to get more vegetables and nutrients into my body on a daily basis than if I would eat all my vegetables.

As far as blending vegetables into a juice, what better combination could there be than combining king amaranth and queen kale in my vegetable juice?

My “Bam Bam” juice is going to need another Bam after adding amaranth to it. “Bam Bam Bam juice!” I drink this juice daily as part of my plant based diet to support my health living and the amaranth is going to be a welcome addition.


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About Author:

I obtained a Certificate in Plant Based Nutrition from Cornell University, a BA in Organizational Behavior and Communications from NYU, worked as an elementary school teacher, and have studied social work. I am a web designer/developer and I enjoy boxing, kick boxing, cycling, power walking, and basically anything challenging, and my plant based diet supports all that I do. Eating a plant based diet and exercising is a great way to achieve healthy living. ~ Natural Life Energy

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  • Marina says:

    I started replacing kale with amaranth in green juices a few months ago as it is grown locally (in Darwin NT Australia) whereas the kale travels 1000s of miles to get here. I’ve also been putting bitter melon in -with ginger and green apple. It makes me feel pretty super!

    I love eating Amaranth too – steamed with scallions, chilli and thyme. When this dish is served as part of a cooked breakfast with fried roast breadfruit my family call it a Jamaican breakfast. Mind you I have sold it to them as “the kind of breakfast Usain Bolt’s grandmother would have cooked him”.

    I have also been known to refer to callalloo as “Jamaica’s secret weapon”

    • Aqiyl says:

      Yes Marina it is definitely the Jamaican breakfast, to be shared with everyone. :) I mom has been making for me through my and a little while ago she showed me how to make callalloo so I can make it properly for myself.


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