Amaranth leaves vs Amaranth leaves

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Amaranth leaves, raw is higher in more vitamins & minerals

Calories (kcal)

Amaranth leaves 23
Amaranth leaves 21

Protein (g)

Amaranth leaves 2.46
Amaranth leaves 2.11

Carbs (g)

Amaranth leaves 4.02
Amaranth leaves 4.11

Fat (g)

Amaranth leaves 0.330
Amaranth leaves 0.180

Fiber (g)

Amaranth leaves —
Amaranth leaves —

Quick answers

Which has more protein?

Amaranth leaves, raw — 2.46g vs 2.11g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 23 kcal per 100g.

Which is more nutrient-dense?

Amaranth leaves, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Amaranth leaves Amaranth leaves
Energy
Energy 23 kcal 21 kcal
Macronutrients
Water 91.7 g 91.5 g
Protein 2.46 g 2.11 g
Total lipid (fat) 0.330 g 0.180 g
Carbohydrate, by difference 4.02 g 4.11 g
Fats & Fatty Acids
Fatty acids, total saturated 0.091 g 0.050 g
Fatty acids, total monounsaturated 0.076 g 0.041 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 43.3 mg 41.1 mg
Thiamin (Vitamin B1) 0.027 mg 0.020 mg
Riboflavin (Vitamin B2) 0.158 mg 0.134 mg
Niacin (Vitamin B3) 0.658 mg 0.559 mg
Pantothenic acid (Vitamin B5) 0.064 mg 0.062 mg
Vitamin B-6 — Pyridoxine 0.192 mg 0.177 mg
Biotin (Vitamin B7) 85.0 ug 57.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 146 ug 139 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 215 mg 209 mg
Iron, Fe 2.32 mg 2.26 mg
Magnesium, Mg 55.0 mg 55.0 mg
Phosphorus, P 50.0 mg 72.0 mg
Potassium, K 611 mg 641 mg
Sodium, Na 20.0 mg 257 mg
Zinc, Zn 0.900 mg 0.880 mg
Copper, Cu 0.162 mg 0.158 mg
Manganese, Mn 0.885 mg 0.861 mg
Selenium, Se 0.900 ug 0.900 ug
Other Nutrients
Energy 97.0 kj 88.0 kj
Ash 1.50 g 2.11 g
Folic acid (Vitamin B9 — synthetic) 85.0 ug 57.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 85.0 ug 57.0 ug
Retinol 0 ug 0 ug
Vitamin A, IU 2917 IU 2770 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
Vitamin K1 — Phylloquinone 1140 ug —
SFA 14:0 (Myristic acid) 0.001 g 0 g
SFA 16:0 (Palmitic acid) 0.073 g 0.040 g
SFA 18:0 (Stearic acid) 0.012 g 0.006 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.076 g 0.041 g
Fatty acids, total polyunsaturated 0.147 g 0.080 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.145 g 0.079 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.002 g 0.001 g
Tryptophan (EAA) 0.031 g 0.027 g
Threonine (EAA) 0.099 g 0.085 g
Isoleucine (EAA, BCAA) 0.119 g 0.102 g
Leucine (EAA, BCAA) 0.195 g 0.167 g
Lysine (EAA) 0.127 g 0.109 g
Methionine (EAA) 0.036 g 0.031 g
Cystine (conditionally essential) 0.029 g 0.025 g
Phenylalanine (EAA) 0.133 g 0.114 g
Tyrosine (conditionally essential) 0.080 g 0.068 g
Valine (EAA, BCAA) 0.137 g 0.118 g
Arginine (conditionally essential) 0.121 g 0.104 g
Histidine (EAA) 0.052 g 0.044 g
Alanine 0.139 g 0.119 g
Aspartic acid 0.229 g 0.196 g
Glutamic acid 0.292 g 0.250 g
Glycine (conditionally essential) 0.132 g 0.113 g
Proline (conditionally essential) 0.121 g 0.104 g
Serine 0.111 g 0.095 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Amaranth leaves, raw nutrition facts Amaranth leaves, cooked, boiled, drained, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na -92% in Amaranth leaves, raw Biotin (Vitamin B7) +49% in Amaranth leaves, raw Thiamin (Vitamin B1) +35% in Amaranth leaves, raw Phosphorus, P -31% in Amaranth leaves, raw

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