Arrowroot vs Amaranth leaves

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

Amaranth leaves, cooked, boiled, drained, with salt is higher in more vitamins & minerals

Calories (kcal)

Arrowroot 65
Amaranth leaves 21

Protein (g)

Arrowroot 4.24
Amaranth leaves 2.11

Carbs (g)

Arrowroot 13.4
Amaranth leaves 4.11

Fat (g)

Arrowroot 0.200
Amaranth leaves 0.180

Fiber (g)

Arrowroot 1.30
Amaranth leaves —

Quick answers

Which has more protein?

Arrowroot, raw — 4.24g vs 2.11g per 100g.

Which has fewer calories?

Amaranth leaves, cooked, boiled, drained, with salt — 21 vs 65 kcal per 100g.

Which is more nutrient-dense?

Amaranth leaves, cooked, boiled, drained, with salt 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 Arrowroot Amaranth leaves
Energy
Energy 65 kcal 21 kcal
Macronutrients
Water 80.8 g 91.5 g
Protein 4.24 g 2.11 g
Total lipid (fat) 0.200 g 0.180 g
Carbohydrate, by difference 13.4 g 4.11 g
Fiber, total dietary 1.30 g —
Fats & Fatty Acids
Fatty acids, total saturated 0.039 g 0.050 g
Fatty acids, total monounsaturated 0.004 g 0.041 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 1.90 mg 41.1 mg
Thiamin (Vitamin B1) 0.143 mg 0.020 mg
Riboflavin (Vitamin B2) 0.059 mg 0.134 mg
Niacin (Vitamin B3) 1.69 mg 0.559 mg
Pantothenic acid (Vitamin B5) 0.292 mg 0.062 mg
Vitamin B-6 — Pyridoxine 0.266 mg 0.177 mg
Biotin (Vitamin B7) 338 ug 57.0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 1.00 ug 139 ug
Carotene, beta 11.0 ug —
Carotene, alpha 0 ug —
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 6.00 mg 209 mg
Iron, Fe 2.22 mg 2.26 mg
Magnesium, Mg 25.0 mg 55.0 mg
Phosphorus, P 98.0 mg 72.0 mg
Potassium, K 454 mg 641 mg
Sodium, Na 26.0 mg 257 mg
Zinc, Zn 0.630 mg 0.880 mg
Copper, Cu 0.121 mg 0.158 mg
Manganese, Mn 0.174 mg 0.861 mg
Selenium, Se 0.700 ug 0.900 ug
Other Nutrients
Energy 271 kj 88.0 kj
Ash 1.42 g 2.11 g
Folic acid (Vitamin B9 — synthetic) 338 ug 57.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 338 ug 57.0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 19.0 IU 2770 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.002 g 0 g
SFA 16:0 (Palmitic acid) 0.035 g 0.040 g
SFA 18:0 (Stearic acid) 0.002 g 0.006 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.004 g 0.041 g
Fatty acids, total polyunsaturated 0.092 g 0.080 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.074 g 0.079 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.018 g 0.001 g
Tryptophan (EAA) — 0.027 g
Threonine (EAA) — 0.085 g
Isoleucine (EAA, BCAA) — 0.102 g
Leucine (EAA, BCAA) — 0.167 g
Lysine (EAA) — 0.109 g
Methionine (EAA) — 0.031 g
Cystine (conditionally essential) — 0.025 g
Phenylalanine (EAA) — 0.114 g
Tyrosine (conditionally essential) — 0.068 g
Valine (EAA, BCAA) — 0.118 g
Arginine (conditionally essential) — 0.104 g
Histidine (EAA) — 0.044 g
Alanine — 0.119 g
Aspartic acid — 0.196 g
Glutamic acid — 0.250 g
Glycine (conditionally essential) — 0.113 g
Proline (conditionally essential) — 0.104 g
Serine — 0.095 g
Daidzein 0 mg —
Genistein 0 mg —
Isoflavones
Total isoflavones 0.010 mg —

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

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

Dig deeper — biggest differences

Thiamin (Vitamin B1) +615% in Arrowroot, raw Biotin (Vitamin B7) +493% in Arrowroot, raw Pantothenic acid (Vitamin B5) +371% in Arrowroot, raw Niacin (Vitamin B3) +203% in Arrowroot, raw

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